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….
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…
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. 2×1,5-2,0 l asvanyviz 8 devil press C: 2 rds 50 sit up w. Asvanyviz+arm box 50 good…
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…
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….
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…
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″…
