2018.10.31. – Szerda

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:In 10 min: partner warm up, funny things, partner carry, etc…….. what the coach want. 😉 A)Back squat (~10-15 min total)  5-5-3-3-1-1 reps for time Increase weight in every round, start with easier, and go heavy 1 RM or New PR at the end! 🙂  B)5 rounds for time: (TC: 30′) – 400 m…

Wu:gymn+mobility 5′ amrap 30 jumping jack 30 skeater jump 30 mountain climbers 30 high knee run A:12 min practice Open: Hspu,hswlk, butterfly pull up, bar mu, Rx: hspu, hswlk, bar mu, ring mu B: OTM 25′ = 5rds 1min: Open: 15/12 cal row, Rx: 18/15cal row 2min: Open: 1-2 rope climb, Rx: 1-2 leg less…

Szombat-Vasárnap  WU: 3 Rounds of:  15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB)  10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. For time:  RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high…

A) amrap 6′  – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of:  8 strict T2B 30″/30″ side plank

WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 Banded good morning   A. E2’ – 5sets 3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J   B. 8-10’ work up to a heavy single Power snatch   C. AMRAP 10’ 10…