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

1. 5x

4 DL (@110)

10 PUSH UP

2. AMRAP 12' (3x)

5 BURPEE BOX OVER (@24)

10 KB CLEAN&PRESS (@24)

3. AMRAP 15' (3x)

5 BURPEE+PULL UP+T2B

10 DB SNATCH (@20)

15 GTOH (@20)

20 DONKEY KICK

1.1x (8, 7, 6, ...)

CLEAN

H. CLEAN

STOH

2. EMOM 28'

8 KB OHL (@20)

8 KB PRESS (@20)

8 KB OHL (@20)

8 KB PRESS (@20)

 8 ATOMIC SIT UP (@10)

8 SQUAT ZSÁKKAL (@20)

8 PULL UP + T2B

1. 5x

5 push up

6 BAR ROW (@40)

2. AMRAP 20'

1 WALL CLIMB

PULL UP (1, 2, 3, ...)

BURPEE (1, 2, 3, ...)

K2E (1, 2, 3, ...)

3. AMRAP 12'

12 CAL. ROW

12 USA SWING (@20)

12 WALL BALL

1 ROPE CLIMB