2020

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…

A. Warm-up: Gymn. +  60s. Single-unders  10/10 Single-arm Russian swing  5 PVC pass throught + 5 PVC OHS  60s. Wall Sit hold  x 2 sets   B. EMOM 5’  3 Muscle snatch + 2 Power snatch + 1 OHS  @ 30/20kg BB    C. For time: TC: 13’  21 Power snatch @ 40/25kg 75 Double-unders…

A. Warm-up: Gymn. + 3 sets  90s. Cardio machine 10 Inchworm  5/5 Single-arm Thruster @ easy DB  30s. Goblet squat pos. hold @ easy DB    B. Every 2’ x 5 sets  5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg  Then.. 5-5-5 reps /…