1)3 sets
- 15 pulldown in superman
- 10 sit up to reverse bridge
- 20”/20” single leg hip thrust hold
2)18’ amrap
- 8/8 Hop over lunges
- 8 Wall climb
- 16 power clean/ 2x ásványvíz
- 16 down up
3)3 sets, not for time
- Cross body crunch x 10/10
- alt. arm-leg raise x 10/10
- reverse fly/ásványvíz x 12-15
1. 2 sets:
10 cat-camel
16 dead bugs
10 scorpions
30" superman hold
2. For time:
- 50 Tuck Jumps or Box Jumps or Chair steps
- 50 Bent over rows
- 50 Russian swings
- 50 Goblet lunges
- 50 V- ups or Tuck- ups
- 50 Push press
- 50 Supermans
- 50 Goblet squats
- 50 Burpees
- 50 Double unders or Jumping jacks
3. 3x
50" Max reps crunches
1' rest
50" Max reps crunches
1' rest
50"......
A: 3set not for time
10/10 windmill w. Weight
10 jump to kness
20 dead bug
B: Egery 5 min X5
8 one leg burpee /left
32 jump squat
8 one leg burpee /right
32 push press w. 2x1,5-2,0 l asvanyviz
8 devil press
C: 2 rds
50 sit up w. Asvanyviz+arm box
50 good morning stick
A: Gymn+ 3rds:
• 10/10 cuban press
• 16 dead bug
• 8/8 1-leg hip thrust
B: 5 rds: max reps at every movement:
• 1 min max HRPU
• 1 min max Goblet Squat
• 1 min max Burpee
• 1 min max V-ups hands on the floor
• 1 min Full rest
C: 3-4 sets unbroken:
15 straight leg sit-ups
30 russian twists without weight
A:
3 sets
20 alt shoulder taps in push-up pos.
15 Plate hops
10 Hollow rock
8 down-ups
B:
20 rounds for time of:
1 Wall Climb
4 Tuck Jumps
8 russian swing
C:
3 sets:
10/10 suitcase Deadlift
15 Arch Rock
A:3 sets
- 6/6 scorpion
- 12 scapula push up
- 30” HS hold/ wall
B: For time:
21-15-9 reps
- reverse lunge steps
- hand release burpee
21-15-9 reps
- pike push up
- Goblet squat/ ásványvíz
- cross jacks
C:3 sets
- Body saw x 10
- Side plank x 20”/20”
A.
8 Cat Camel
8/8 Crab reach
8 Good morning w/ stick
8/8 Cossack squat
x 3 sets
B.
For time:
~ 10-9-8-7 . . . 1
Dip on chair
Butterfly sit-up
rest 5'
~ 1-2-3-4 . . . 10
Thruster
Burpee* over the weight/tool you use for the thrusters
*Lateral/Facing - you choose!
C.
Seated Arnold Press x 8-10 reps
Rear Delt fly x 10-12 reps
rest 60"
x 4 sets
Warm Up: Gymn
A. 3 Rds not for time
10/10 Single Leg Romanian Deadlift
20 Alt V-Ups
20 Alternate Tou Touch
B. 4 Rds For Time
100 Mountain Climber
50 Sit Up
20 Hand Release Push Up
C. 3 Rds
30 Arch Rock
30 sec rest btw sets
A,
6 hand climb
20/20 sec side plank
6 down ups
*3 round
B,
Piramis
6 diamond push up
9 tuck ups
12 alt. Front lunges
15 hr push up
12 alt. Back lunges
9 tuck ups
6 diamond push up
*4 round, 1 min rest between the cycles
C,
15 sec work - 5 sec rest:
15 sec air squat
5 sec rest
15 sec squat hold
5 sec rest rest
*5 round
D,
20sec tiger position hold
20 sec revere plank
20 sec hollow hold
A)
3 rounds not for time :
10 crab & reach
5 'get up Johnnie'
20" hollow hold
B.)
E30" for 22' - 11 sets
1) 1 Turkish get up /Left arm
2) 5 Down ups
3) 1 Turkish Get Up /Right arm
4) 5 Down ups
C)
3 sets:
15" star side plank/Left
15" coppenhagen side plank /Left
15" star s. p. /Right
15" coppenhagen s. p. /Right
1' glute bridge hold