2020.11.11. Szerda
HOMEBODY
A: 3 sets
10 Glute Bridge
10 Sit-Ups
10 Toe Touches in Push Up Position
B: 5 rounds
30 Air Squats
30 Sit-Ups
30 Hand Release Push Up (HRPU)
C: 3-5 RDS
E90′
10 Hollow Rock+10 Sec Hollow Hold
Kapcsolódó bejegyzések
2020.03.27 – Péntek
A. Warm-up: 10/10 Windmill @ no weight! 10/10 Pause Single-Leg RDL @ no weight! *pause 1 full sec. at the bottom pos. 20 Alt. Chair step-ups 30/30s. Side plank x 3 sets B. “Enrage ROOMWOD challenge” For time: 10 Sit-ups (butterfly) 15 Burpee Chair step-ups 20 Sit-ups 15 Burpee Chair step-ups 30 Sit-ups …
2020.07.31.Péntek
A. Gymn. + Amrap 6′ • 12 air squats • 12 crab&reach • 6/6 shoulder presses • 1/1 TGU B. Lower Body Strenght ☆ 4 sets • 8/8 single leg RDL • 16 alt. Pistols C. For Time ☆ 10-9-8-7-6-5-4-3-2-1 /@30/40 kg • OHS • Pull- ups • Push- ups D. Acc. Work • 100…
Kedd
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER:…
2020-10-15. Csütörtök
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…
2020.06.10. – SZERDA
Mobility: General Activation: 3 RDS …
2020.03.12 – Csütörtök
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…