1. 5x

3 MILITARY PRESS (3x@40, 2x@50)

8 BB ROW (3x@40, 2x@50)

2. EMOM 10'

4 THRUSTER (@30) + 5 TAT. BURPEE

3. COMPLEX

BUY IN: 360 DU, 10 WC

3x 10 HSPU + 10-10 BB SN (@20) + 10 BURPEE PULL UP T2B

REST 3'

10 R. RUN

21-15-9 DL (@60), WB, RING PUSH UP

BUY OUT: 100/60 CAL. ROW

1. 5x

5 DL (3x@80, 2x@100)

10 ABS ROLL

2. 3x

10 DB SN + 10 DB ROW + 5 DB PRESS (j, @20)

10 DB SN + 10 DB ROW + 5 DB PRESS (b, @20)

10 TRX PIKE + 10 TRX CRUNCH + 10 TRX HEGYMENET

10 DB LUNGE + 10 JUMP SQ (j, @20)

10 DB LUNGE + 10 JUMP SQ (b, @20)

3. 1x

50 THRUSTER (@20)

1. 5x

5 BSQ (@70)

5 PULL UP

2. 4x

1' MAX REP DU

1' MAX REP RING PUSH UP

1' MAX REP AIR SQ

1' REST

3. EMOM 12'

5 WB + 5 SUMOM DEADLIFT HIGH PULL (SDHPULL, @32)

1. 5x

5 DL (@110)

5 HSPU (csak leengedés)

2. EMOM 6'

3 CL + 3 FSQ + 3 STOH (@40)

3. 6x

6 PULL UP

6 T2B

6 DB KB CL (2x@20)

6 DB KB DL (2x@20)

6 WB (@9)

1. 5x

5 FSQ (@40)

5-3 RING PULL UP

2. EMOM 12' (10')

5 HCL (HANG CLEAN)

5 BAR FACE BURPEE

3. AMRAP 16' (3x)

2 ROPE CLIMB

8 BURPEE PULL UP

10 STOH (@40)

20 DU

Csoportos edzés

(a nagyjára nem emlékszem)

1. 3x

1 kör séta, féltávon kézcserével pincértartásban BB (@20)

5-5 STOH

...

2. 3x

10 ...

10 BURPEE T2B

10 PUSH UP

10 STOH (@40)

6 AIR SQUAT/M

3. 2x

...

1. 5x

4 BSQ (@80)

10 RING PUSH UP

2. 1X

50 OHL (@20)

50 GTOH (@20)

40 USA SWING (@20)

40 GOBLET SQUAT (@20)

30 HIGH PULL (@20)

30 1ARM KB THRUSTER (@20)

40 PLATE STOH (@20)

40 TRX INV. ROW

50 TRX CRUNCH

50 PLATE CRUNCH

3. AMRAP 8' (3X)

8 DB SNATCH (@20)

8 T2B

8 WB