1)Warm up: 3 rds
- 10/10 shoulder taps in push up
- 30”/30” side plank
- 12 snow angel
2)4 rds, 90” rest btw rounds
- 10/10 one arm row
- 30” overhead hold something heavy
- 8/8 press
3)2x 10’ amrap, 3’ rest btw sets
First amrap:
20 burpee chair step up,
15 air squat,
10 push up
Second:
10 push up,
15 burpee chair step up,
20 air squat
30 jumping jack/30 su
Warm up:Gymn
A:
accumulate 8 mins plank
Every break: chair inverted row
1 break :20 chair inverted row
2 break : 40 chair inverted row
3 break : 60 inverted row
B: Emom 30’
Odd : 20sec/20 sec stick chop
Even: 30-28-26-24-22-20-18-16-14-12-10-8-6-4-2
Object ground to overhead
C: Unbroken 60 bird dog 2 sec pause bottom
A. Warm-up:
20m Bear walk or 20 bear step
15/15 Single-Leg Glute bridge
30s. Hollow hold
x 2 sets
B. EMOM 10’
Odd: 20 Shoulder taps in Handstand pos. (Scaled - push-up pos.)
Even: 30s. Squat pos. Hold (active)
C. 12 Rounds for time:
15/12 Push-ups
30 Alt. Reverse lunges steps (weighted if it possible)
D. Bent over row
4x25 reps @ use plate or backpack or ...
1. Gymn. + Shaolin warm-up + 2 rounds:
• 15 good mornings @seprűnyél
• 30 sec walking plank
• 20/20 sec side plank @leg raise /a felső lábad folyamatosan emelgeted, nem kell magasra/
2. 'Just the Ass ' For time
• 100 air squat
• 80 lunges
• 60 jumping squat
• 40 jumping lunge
• 20 alt pistol
3. Streching and joga with Enci
Warm up:
A: 7 sets not for time
1 hand climb
2 scorpions
3 push up
6 opposite arm/ leg raises superman position
B. For time
100 Devil press w. 2x1,5-2l, or dumbells
EMOM(inc:0:00): 20 jumping jack
C: 3 sets
30 sec max effort sit up,
30 sec 1-arm pushup hold rigth,
30 sec 1-arm push up hold left
30 sec rest
A: Warm up
3rds
- 16 dead bug
- 16 kang squats @seprűnyél
- 40 sec arc hold
B: EMOM 45" on / 15" off x 3-4 rds
1. Jumping Jack
2. Cossack Squat
3. Plank Jack / push up hold pos. /
4. Alt. reverse Jumping lunge
5. High Knees / use your hand /
C: 3 sets
12-16 x 1 crunch + 2 leg raises
40" / 40" side plank
A: Warm up 3 rounds not for time
- 12 scapula push up
- 30” hip thrust hold
- 8/8 opposite arm-leg raise in tiger crawl position
B: 14’ OTM
Odd: 20 russian swing / ásványvíz
Even: 12-15 goblet squat/ ásványvíz
2’ rest
14’ OTM
Odd: 30” HS hold /wall
Even: 15-20 butterfly sit up
C: Tabata: tiger craw hold
8rds: 20 sec work / 10 sec rest
1rds: 0:00 - 0:20 work
0:20 - 0:30 rest
2rds 0:30 - 0:50 work
0:50 - 1:00 rest
3rds 1:00 - 1:20 work
1:20 - 1:30 rest
etc..
last 8 rds 3:30 - 3:50
A. Warm-up:
60s. Cardio machine / jump rope / plate hops / jumping jack - (you can choose one)
15 Reverse Snow Angel
30s. Handstand hold by wall
30s. Wall Sit-hold
30s. Frog pos. Hold
x 3 sets
B. 3 sets, for quality:
10/10 Weighted Bulgarian Split squats @ use backpack “hátizsák”
15 Seated Arnold press @ use 2x1.5-2L “ásványvíz”
C. 5 Rounds of: (25 min.)
1 min. Cardio machine / Jump rope / Plate hops
1 min. Devil press @ 2x1.5-2L “ásványvíz”
1 min. Alternating V-ups
1 min. Arch rock
1 min. Rest
D. “Core”
30s. Side hold - left @ “hàtizsàk / karton víz”
30s. Side hold - right @ “hàtizsàk / karton víz”
30s. Plank to push-ups
30s. Rest
x 5 sets (10min.)
E. Stretching with Enci Jóga
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
Rest 5:00
Then,
REPEAT! :-)
Videó: https://youtu.be/4Wj9xVWgrfY
C. 4 sets of:
10/10 Powell Raises with “Ásványvíz” 1x1.5L
10/10 Single-Leg Hip Thrust on floor
60s. Tiger pos. hold
*Rest as needed btw. sets
A. Warm-up:
EMOM 10’
Odd: 5 Jump to knee + 10 Air squat
Even: 30s. Weighted plank (use backpack “hátizsák”)
B. 3 Rounds for time:
5/7 Wall climb
10/15 Push-ups
50 Air squats
C. Rear delt fly with “Ásványvíz” 2x1.5/2 Liter
5x10 reps
*Rest as needed btw.
D. For time:
100 Hollow rock
*every brake do 10 Sit-ups penalty!