2018.10.22 Hétfő

A: smr, gymnastic, mobility B:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up C:partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 10 bench press Rx:80/55 Open: 50/30 500m run D: Streching    

Warm up: 5’ AMRAP * 30” easy run in the gym * 10 m tiger crawl * 20”/20” side plank * 15 air squat A) Back squat E2’ for 12’  3 reps, climbing B)Strict press 4×3, same weight @~80 % C)15’ AMRAP of – 20 WallBall 6/9 kg – 30 Abmat Sit up – 50…

Warm up: 3 rft: – 20″ L.sit hold –  15 banded good morning – 10 m bear crawl – 1′ easy run A) Deadlift 3×3, not tng, same weight 2-3′ rest B)6’ AMRAP: 15 wallball 15 lateral burpee 15 thruster @ 20/15 kg barbell 3’ rest 6’ AMRAP: 15 box jump overs 15 power clean…

WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. C2B/BMU/RMU practice 8 minute  B. EMOM Death by Cluster 1 Cluster Start at 40kg male/25kg female Increase the weight w/ M:5kg, F: 2.5kg  in every minute…. C. AMRAP 25’ 25 WB 20 Pullup 15 KB Thruster 10 Bar MU /C2B/Pullup…

Warm up: gymn + mobility A: 3 light rds 15 good morning w. band 10/10 windmill+press 5/10kg plate 15 barbell glute bridges B: OTM 16′ – 10 deadlift Rx: 100/60kg Open: 80/40kg – 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell – 10 barbell row RX: 70/50 kg Open: 50/35kg – 8 push press Rx:…

A)7’ amrap: – 12 scapula push up – 6 sitting snow angel by wall – 12 goblet squat@light  – 3/3 cossack – 12 Dead bug B)Clean and Jerk (squat clean+split jerk) Rx: Daily 2 RM ( no tng but 2 RM) in 12’ Open: 6x 2 same weight, then rack jerk practice C)E2’ for 8’…