2021.02.18 – CSÜTÖRTÖK

Szerző:Strong Body Training

CROSS

SMR + General warm-up + Mobility

A.

4 x : 20″ work / 10″ rest and change – @ easy pace ( 8 total minutes) 

  1. Air squat
  2. Hand walkout 
  3. Mountine Climber 
  4. Reverse burpee 

 

B. Strength 

Rotate between these 4 stations x 3 sets: 

*rest about – 30″- 45″ btw. stations

  1. KB floor press @ double KB @ light /  moderate weight x 12 reps 
  2. Inverted row x max reps ( with good form! ) 
  3. Lateral box step-up x 8/8 reps @ double KB / DB  ( https://www.youtube.com/watch?v=dMbbJg2ZVOo ) 
  4. Good Morning @ empty BB x 15 reps 

 

C. EMOM 12′ – 3 sets 

  1. 15m/15m single-side KB front rack carry @ moderate/ heavy weight 
  2. 20″/20″ Side plank hold 
  3. 3 wall climb + 15″-20″ hs hold after the last 
  4. 45″ cardio machine 

 

D. 
Plate wrist curl 

*3 x 15/15 @ 1,25 – 2,5kg 

 

 

HOMEBODY 90. NAP

 

 

A: 3 sets

10 Reverse snow angel

20” Handstand hold by wall

7/7 Split squat

 

B: 4 sets/1’ rest

8/8 Split squat/ ásványvíz in goblet

12 Roman deadlift

30” Superman hold

 

C: 10’ AMRAP

10 Burpee

15 Russian swing

10 Alternating hang clean

10 Hand release push ups

 

D: 3x 20”

Hollow hold

30” rest

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