Warm up:
A:
Amrap 6'
8/8 one leg hip thrust
8 snow angel
30' sec squat position hold
B: For Time
30 rds
2 get up jhonnie ( reverse burpee )
4 push up
6 skeater jump
8 alt V ups
C: 10-20 min
Streching
Warm up:
A:
Amrap 6'
8/8 one leg hip thrust
8 snow angel
30' sec squat position hold
B: For Time
30 rds
2 get up jhonnie ( reverse burpee )
4 push up
6 skeater jump
8 alt V ups
C: 10-20 min
Streching
A.
WU:
3 rounds of:
10 down-ups
20 alternating lunge steps
10/10 deadbug
30" Wall sit
B.
Single leg squat on chair x 10/10 reps
NO rest!
Single leg RDL with asvanyviz (2x1,5-2 liter) x 10/10 reps
rest 60"
x 4 sets
C.
4 sets of:
5 minutes ON (work) / 1 minute OFF (rest)
12 Hang clean + press with ásványvíz (2x 1,5-2 liter)
15 Burpees
12 hang clean + press with ásványvíz
15 air squats
D.
Single-arm bent over row with asvanyviz
3x 10-12 reps / arm
A. Warm-up:
14 Step-overs in push up position “könyv”
10 Alt. Scorpion
12 Cat & Camel
x 3 sets
B.(1) For time:
21-15-9 reps of:
Dip on chair
Push-ups
*every round start with 50 kneeling hand cycles forward
B.(2) For time:
21-15-9 reps of:
Plank to push up
Diamond push up
*every round start with 50 kneeling hand cycles backward
C.(1) 5 sets of: 20s. Work / 10s. Rest
20 sec - squat position to push up position
10 sec - rest
20 sec - right side plank hip thrust
10 sec rest
20 sec - left side plank hip thrust
Rest 1:00
C.(2) 5 sets of: 20s. Work / 10s. Rest
20 sec - Jumping Jack
10 sec - rest
20 sec – Plank
10 sec - rest
20 sec - Runner’s sit up
D. 4 sets of:
25” Reverse plank
6 Bridge V-walkout
12 Whindshield wipest over “könyv”
A: Warm Up:
x 2 - 4 sets
B: For Time
50 Hand climb
45 sec rest
30 Hand climb
30 sec rest
15 hand climb
C: 21- 15 - 9
D: Streching with Enci Yoga
https://www.youtube.com/watch?v=04SJGnMJ1Jc
A. Warm-up:
EMOM 10’
Odd: 10 Tuck Jump or 10 Alt. Chair step-ups
Even: 45s. Bottom of Squat pos. hold
B. Partner work
“I go, you go” or If you are alone rest 1:1 btw. sets
3 Rounds for time:
15 Thruster with “Ásványvíz” 2x1.5/2 Liter
15 Tuck-ups
x 3 sets (full 9 rounds)
C. Rear delt fly with “Ásványvíz” 2x1.5/2 Liter
4x10-12 reps
*Rest as needed btw.
D. “Core”
15 Weighted Side bend - Left
30s. Weighted Side hold with - Left
15 Weighted Side bend - Right
30s. Weighted Side hold - Right
x 4 sets
*use “Karton Ásványvíz”
A. Warm-up:
10 PVC or Stick pass throught
10 PVC or Stick Good morning
10 Scapula Push-ups
10 Downward Dog Alt. Toe touch
x 3 sets
B. Seated Good morning with Stick
3x5 reps
*Pause 3s. at the bottom pos. in every reps!
C. You can choose btw. exercises
D. EMOM until fail..
Min1. - 5 Jumping Squats + 2 Burpee
Min2. - 5 Jumping Squats + 4 Burpee
Min3. - 5 jumping Squats + 6 Burpee
Min4. - 5 Jumping Squats + 8 Burpee
... until fail with burpee
E. Leg Raises
5x10-12 reps
Wednesday
A. Warm-up:
10/10 Single-Leg RDL @ no weight!
10/10 Split Squat
20 Dead bug
50 Mountain climbers
x 3-4 sets
B. For quality:
Cossack squat
3x20 reps @ alternating
C. Amrap 10’
30m Walking lunges or 40 Steps Alt. Lunges
15 V-ups
50 Double-unders or 100 Single-unders or 75 Jumping jack
Rest 5:00
D. Amrap 10’
30m Walking lunges or 40 Steps Alt. Lunges
20 Plank to push-ups
30/30s. Side Plank
E. Accessory:
15 Reverse snow angel
45s. Hip bridge hold
*Rest 30s.
x 3-4 sets
A. Warm-up:
20 Opposite arm/leg raises in Tiger pos.
30s. Hollow hold
10 Tempo Air squats [3131]
30 Jumping Jack
x 3-4 sets
B. 4 rounds for time:
50 Air squat
40 Sit-up
30 Burpee
20 Hand release push-ups
*Rest 3:00 btw. rounds
C. EMOM 10’
Odd: 45s. Superman hold
Even: 15/15s. Single-arm Push-up hold
A. Warm-up: Gymn. +
60s. Single-unders
10/10 Single-arm Russian swing
5 PVC pass throught + 5 PVC OHS
60s. Wall Sit hold
x 2 sets
B. EMOM 5’
3 Muscle snatch + 2 Power snatch + 1 OHS @ 30/20kg BB
C. For time: TC: 13’
21 Power snatch @ 40/25kg
75 Double-unders / 100 Single
15 Power snatch @ 50/30kg
100 Double-unders / 150 Single
9 Power snatch @ 60/35kg
125 Double-unders / 200 Single
D. Front squat @ go until 85% of 1RM
Then..
Every 90s. x 5 sets
Front squat x 10 reps @ 50% of D
E. 2 sets of:
60s. Plank to push-ups
Rest 30s.
60s. Alt. V-ups
Rest 30s.
“HOMEBODY”
A. Warm-up:
10 Inchworm
10 Slow reverse snow angel
10/10 Single-Leg Hip thrust on floor
10 Air squats + 20s. Squat pos. hold 90 degree
x 3 rounds
B. 20s. Work / 10s. Rest x 8 sets (4min.)
Max reps Push-ups or Kneeling Push-ups
Rest 2:00
C. 20s. Work / 10s. Rest x 8 sets (4min.)
Max reps Burpee
*Your score = reps of Push-ups + reps of Burpees
D. Bulgarian Split squat
5x10/10 reps
Video: https://youtu.be/y5F1P9ox8pM
*Use chair, if you can
E. “Core”
15 Hollow rock
30s. Plank
30s. Side Plank - Left
30s. Side Plank - Right
60s. Rest
x 4 sets
A. Warm-up: Gymn. + 3 sets
90s. Cardio machine
10 Inchworm
5/5 Single-arm Thruster @ easy DB
30s. Goblet squat pos. hold @ easy DB
B. Every 2’ x 5 sets
5 Single-arm Hang Clean + Jerk - Left
5 Windmill - Left
5 Single-arm OH lunge - Left arm+leg
Then..
5-5-5 reps / Right side
*use Dumbbell @ moderate/heavy!
C. Amrap 15’ (work in pairs)
12 Syncron Thruster @ 42.5/30kg
4 Rope climb (RX Legless) - change anyhow
D. Max time Plank
No rest!
Max time Superman hold
x 1 set