2018.07.14-15. – Weekend

Warm up: Gymn+full body mobility A: 3light rds 3/3 one leg get up jhonnie 6/6 one arm swing w. kb easy 9/9 push press w. db easy B: For Time Team of 2  3000m run 6rds=3/3rds 1 run, 1 abmat sit up and change 20/15 rope climb  2000m row= 2x500m x2: 1row, 1 back wall…

warm up: gymn+ shoulder and hip mobility A: 6’amrap 10  back to wall donkey kicks  10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:12 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:15…

Warm up: 3 sets: – 15 dow up – 6/6 KB clean@ light –  30″ plank A) Bench press 4×3, same weight 90″-2′ rest B) Death by lateral burpee: EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds C)21-15-9 reps of:…

Warm up:running+ exercises + animal movements in 10’ A)E90”x 5 sets Alternating back rack lunges Total 12 (6/6) reps B)Tabata (22’) – tabata push jerk * Rest 2’  – tabata deadlift ** Rest 2’ – tabata push up Rest 2’ – tabata hang power snatch* * Rx: 40/25 kg, Open: 30/20 kg ** Rx: 60/40…

A: 8 min gymn+mobility B: 8min running school C: Every min, for 10min (5sets) odd: 10 deadlift Rx: 100/60kg Open: 70/35kg even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up D:”RunTrack” Rx: Every min 200m run x10 Open: every 90 sec 200m run x10 E: Streching, focus hamstring and full leg

Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack A)OTM 10’ Odd: Back squat x 5 @ ~ 70 % Even: Rx: Paralett L-Sit Hold x 20” , Open: Active Hanging or L-Sit Hang B)Varazdin Workout 1: 9’ amrap 300 m run 10 Swing 10 Burpees 200 m Run 20…