A. Warm-up: 10/10 Windmill @ no weight! 10/10 Pause Single-Leg RDL @ no weight! *pause 1 full sec. at the bottom pos. 20 Alt. Chair step-ups 30/30s. Side plank x 3 sets B. “Enrage ROOMWOD challenge” For time: 10 Sit-ups (butterfly) 15 Burpee Chair step-ups 20 Sit-ups 15 Burpee Chair step-ups 30 Sit-ups …
A. Warm-up: EMOM 10’ Odd: 5 Jump to knee + 10 Air squat Even: 30s. Weighted plank (use backpack “hátizsák”) B. 3 Rounds for time: 5/7 Wall climb 10/15 Push-ups 50 Air squats C. Rear delt fly with “Ásványvíz” 2×1.5/2 Liter 5×10 reps *Rest as needed btw. D. For time: 100 Hollow rock *every brake…
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 (2×1,5-2 liter) x 10/10 reps rest 60″ x 4 sets C. 4 sets of: 5 minutes ON (work) / 1 minute OFF…
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…
A: Warm Up: 0-1 min: Run 1-2 min: Alternating shoulder taps in push up position 2-3 min: Standing position knee to elbow 3-4 min: Opposite arm / leg raises in superman position 4-5 min: Rest x 2 – 4 sets B: For Time 50 Hand climb 45 sec rest 30 Hand climb 30 sec rest…
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” 2×1.5/2 Liter 15 Tuck-ups x 3 sets (full…
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 3×5 reps *Pause 3s. at the bottom pos. in every reps! C. You can choose btw. exercises Chair push-ups 4 x…
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 3×20 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 …
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…
