2018.11.01. – Csütörtök

A) amrap 6′  – 6 ankle taps in pushup pos – 6 bb front squats  – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…

WU: 5′ gymnastic, then….  3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row   A. E90’ – 5 sets: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…

WU: Gymn + Mob 3 rounds: – 10 Good morning to squat to GM to stand complex – 10 Snow angel A. Hang clean from beyond the knee RX: work up to a heavy triple in 10-12 min Open: work up to a medium triple in 10-12 min (focus on technique) B. Back squat RX:…

Warm up: gymn + shaolin in 10’ A) OTM 12’ Odd: Double KB floor bench press x 10-12 Even: Strict pull up x 3-6 * * Rx: weighted if too easy; Open: with band B)Fran TC: 10’ 21-15-9 reps for time: – thruster ** – kipping pull up ** Rx:30/40 kg, Open: 20/30 kg or…

A. Warm-up:  50 Jumping jack  10 Russian swing @ medium weight 20 Air squat  30s. Dead hang on bar  x 3 sets  B. Squat clean – warm up to 70-80% of 1RM  Then, EMOM 8’  1 Squat clean @ 70% of 1RM  30 Double-unders  C. For time:  21-15-9-15-21 reps of: KB dead snatch @ 24/16kg …

A. Warm-up:  200m Run 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – left arm  10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – right arm  20 Air squat 10 Hollow rock  x 3 rounds   B. Single-arm Deadlift 1RM / arm  RX: Use barbell Open: Use Kettlebell or…