A) AMRAP 6′ /easy/
– 10 reverse snow angels
– 30″ chinese plank @10/5plate at hip
– 10 alt. tall kneeling halo
– 10″ L-hang flutters
– 10 reverse lunges
B) EMOM 30′
1) 12/9 cal Rowing
2) 9 Down up Box step overs
3) 12/9 cal AB
4) 9 medball squat clean WB
5) 12/9 cal Skiing
6) 60 SU’s
C) accumulate 5′ plank
1. Warm- up + SMR – prayer stretch with foam roller + greatest stretch 2. 3 sets – 1 min machine – 8/8m OH carry @mod. KB 3. Rowing / 4 rds. – 1’30” max cals Rest 1′ – 1′ max cals Rest 1′ – 30″ max cals Rest 2′ 4. Acc. Work – 3×30″/ side contralateral…
Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation A: E3mom x 4 10 deadlift 60-110 / 35-70 kg 5 shoulder press (climbing) 50 du / 100 simple B: NégyszerNégy néha öt 5 x 4 min 200 m run 8…
Week 3 day 6,7 WU.: 2 RDS 14/14 SPLIT SQUAT PULSE 20” HS HOLD 40” CARDIO 4 INCH WORM A.: 3 RDS 8 BB SDL 1311 *20” REST 8/8 GOBLET COSSACK SQUAT *20” REST 8/8 HALF KNEELING FILLY PRESS *50” REST B.: FT 400/300/200/ 100 M RUN 14 V-UP 14 ALT SINGLE…
Week 1 Day 6,7 WU.: 3 RDS 3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″ B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″ C.: E3MOM X 3-4 RDS 12…
A) with easy pace: – 15 banded lat pull downs – 10 banded bradford presses – 10/10 SL banded RDL – 15″ L-hang flutters – 10 slow air squats B) E2′ for 10′ – 5 sets – 10 strict pull-ups – 10 bent over row @60/40 C) E30″ for 3′ – 6 sets 1 Squat…
A) 4 sets of: – 6m reverse bear crawl – 9 lying W raises – 9 hollow rocks – 6/6 SL banded good mornings – 9 cyclist squats B) E2′ for 10′ – 5 sets – 8 – 12 strict HSPU – 8 deltoid raises @2×10/5 C) E2’30” for 15′ – 6 sets 3 OHS…
