1)6′ amrap
* 5 inchworm
*10 glute bridge
* 5 burpee
* 5 BB deadlift + 5 muscle clean + 5 press
* 20″/20″ side plank
2)Lifting: 1 hang power clean + 1 power clean
E90″ x 5 rds
3)Seated good morning (on box) 4×10, same w.
4)Buy in
1000 m row, then
3 rds
* 10 CJ@ 30/40 kg
* 12 heavy russian swing
* 14 pull ups
A. Run 5-10 km
A: 3rds 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold B: AMRAP 8’ 2 Lunge step 2 Burpee 2 Alt V-ups 2 alt biceps curls w.ásványvíz 4-4-4-4-6-6-6-6-8-8-8-8….etc 2 min rest Then….. For Time 3 rds 100 mountain climber 100 jumping jack 100 bicycle abs 100 push press w. double ásványvíz C:…
A: 2 rds 30 shoulder taps in push up position 30 knee to elbow 30 hip thrust B: „CONFUCIO” 3 rds 100 jumping jack 25 burpees 50 sit up 100 jumping jacks 25 burpees 50 leg raises C: Streching
A) gymn + ball games B) Work in duos : AMRAP 24′ – 20/20m wheelbarrow – 200m partner carry (change anyhow) – 20 alt syncron pistols (hold each other) – 20 pull ups (partner: deadhang) C) Not for time : 80 group sit-ups ( like this: https://www.youtube.com/watch?v=oETE_ROQgls )
A. Gymn. + Scapula activation B. 3 sets of: • 8-10 weighted strict pull- ups /same weight • 18 alt. chest supported rows @heavy dumbbell C. Core Strength /3 sets/1′ rest • 20″ L- hang hold • 15 weighted sit- ups /weight at the chest • max rep strict T2B D. For Time @1 heavy…
1)5′ amrap * 10 scapula pull up * 7/7 single leg hip thrust * 5 BB deadlift + 5 BB FSQ * 12 m bear crawl 2)Lifting: 1 hang squat clean + 1 squat clean E90″ x 1 complex x 5 rds 3)Double KB front squat (front rack!) 4x 10, same w. @heavy 1′ rest…
