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: gymn + 2 rds: 2×10 m tube walk (monster walk) 30” squat hold @ 90 degree 10/10 split squat, without weight négykézláb helyzetben 6/6 könyökemelés (kézfej behajlítva a derékon, könyök fel-le) 30 szimpla kötél /20-30 DU A) E2’ for 10 min: Split squat, (heavy weight, if possible) 5/5 reps 5-8 strict HSPU…
Warm Up: 3 rounds of: 20 Shoulder Taps in Plank Pos. (Push Up Pos.) 12 Hollow Rock 6 Empty Barbell Press A)OTM 8’ Odd: Push Press x 3 (no TNG) Even: Rx: Strict Pullup x 5-8, Open: Banded or Ring Row x 10-12 B)Varazdin TD Workout 2: 40 WallBalls 40 Deadlift Rx: 50/80 kg, Open:…
Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…
A:OTM 10′ – Atomic sit up with 2,5-10kg plate Rx 10, Open 6-8 – 8/8 Single leg romanian deadlift with 4-16kg kb B: 3 sets 3 reps Tempo deadlift [4141] Rx: 60-65-65+%, Open: 40-45-50% C: 8min find your heavy man maker w. Dumbell or kb Open: db or kb man maker practice D: Amrap 10 With the 60% of C 1.2.3.4.5…….
A:Rx/ open 2rds 15 cica hát , homorú hát 15 power clean and press empty bb 15 m monster walk and 15 back 15 goblet squat 4-6-8 kg kg kb 15 cluster empty bb B: 8min Rx Find your 1 reps cluster open: 1power clean+1fs+1power jerk: Focus technic C: 4×4 3 sec Pause Back Squat…
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 12′ – 6 sets , climbing 8 tng power clean C) 80 seesaw press @db KB (you choose the weight) Every break : 1 wall walk…
