HOMEBODY 10. NAP
A: 6’ AMRAP
– 15 good mornings@ seprűnyél
– 10/10 shoulder taps in push up
– 20”/20” side plank
– 12 snow angel
B:4x 4’ AMRAP/ 2’ rest btw sets
– 10 burpee
– 20 air squat
– 15 sit up
C:3 sets/ 1’ rest btw sets
– 30” tiger position hold
– 20” reverse plank
– 15” hollow hold
Wu: gymn+ elbow mob A:2 light rds 20 dead bug 15 frog bridge 10 barbell side back squat deep position 5 kang sq B:E3min x5 -8 bsq +2,5 % previous week -6-8 sctb + 1-5 kg C: 3 rds 20 alt devil press 30 cal row 20 wall ball D: Acc. 50 barbell biceps 50 barbell…
Wu: gymn+shoulder mobility A: easy cardioburpee park 2:30 skierg 5 burpee 2:30 row 5 burpee 2:30 aab 5 burpee B:BB wu 5×3 Push Jerk climbing heavy C: For time 30 push jerk 40/25 (open 30/20) 15 pull up 20 push jerk 50/35 ( open 40/25) 10 c2b 10 push jerk 60/15 (open50/30) 5 Bar muscle up…
1)6′ AMRAP 30″ run inside, 20 jumping jack, 30″ superman hold, 10 barbell good morning, 10 spiderman walk 2)Deadlift E 2′ x 3 reps x 5 rounds 3)25′ EMOM: 40″ work Min 1- T2B Min 2- Kettlebell snatch, alternating Min 3- air squat Min 4- kipping HSPU / wall climb Min 5- rest 4)Stretching, SMR
Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: „AOhjeee” 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
HOMEBODY 27. NAP A: 20″ work / 10″ rest,change x 3 rounds ( 6 minutes total ) Easy high knee run Cossack squats Inchworm Plank hold B: For total / max reps: 4 rounds – 1:00 at each movement 1:00 rest btw. rounds Alt. arm hang C&J @ weight / víz Down-ups Alt. arm hang…
A. WARM UP: 3 Sets of: 10 Stick Pass-Through 10/10 Alternating Taps is Push Up Position + 20″ Push Up Position Hold 15 Air Squats + 20″ Bottom of Squat Position Hold B. 10 Rounds For Time: 10 Goblet Squats with anything with weight 10 HSPU (Kipping, Strict) or Push Ups C. EMOM 10′ (5…
