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
A. WARM UP:
3 Sets of:
10 Stick Pass-Through
10/10 Alternating Taps is Push Up Position + 20" Push Up Position Hold
15 Air Squats + 20" Bottom of Squat Position Hold
B. 10 Rounds For Time:
10 Goblet Squats with anything with weight
10 HSPU (Kipping, Strict) or Push Ups
C. EMOM 10' (5 Full Rounds)
1. 30" - 40" Wall Sit
2. 30" - 40" Hand Stand Hold / Push Up Position Hold
D. Accumulate:
3 Minutes of Reverse Plank
A. Warm-up: Gymn. +
20s. Running
8 down ups
20s. Jumping Jack
8 Downward Alternating Toe Touch
x3 sets
B. 250 sit up
Every 25 reps do:
• 5-5 Bulgarian split squat
• 10 Skater Jump
• 15 Air Squat
C. 5 sets of: 25s. work / 10 s. rest
25s. – Plank
10s. - rest
25s. - Alternating Shoulder Taps in Push Up Position
10s. -rest
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