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…
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. –…
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…
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) …
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…
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. 2×1,5-2l, 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…
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…
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…
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…
