2018.12.07. – Péntek

A. Warm-up:  EMOM 8’  Odd: 12-15 Burpee  Even: 12-15 GTOH with Plate!  B. Kipping or Butterfly pull-up practice in 5-8 minutes, then.. 5×5 Strict pull-ups  You can choose workout:  (C.a.) 7 Rounds for time: 3 Muscle-ups (Ring or Bar)  6 Clean & Jerk @ 60/40kg  Tc: 14 min.  (C.b.) Amrap 14’  25 Burpee  3 Rope…

Csütörtök  WU:  3 Rounds of:  10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. In 10 minutes:  RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of:  1 Cluster + 2 Thruster + 3 Push press B. In 10 minutes:…

Warm up: 5’ amrap: 10 goblet squat@ light KB 5/5 CJ @ KB 15 m bear crawl 10 snow angel A)Work up to daily max or heavy weight in squat clean in 8’ Practice, than go heavy! B)STOH, not from ground; for time: 12 reps @ ~70 % 10 reps @ 75% 8 reps @80%…

A:10 min shaolin + hip, shoulder , ankle mobility B: rx 5×8/8 pistol + weight  open: pistol progression band, box, trx, ring C: Team of 3 Tc 35′ 100 cal row: 1 row, 2 du kb front rack hold, rx:24/16; open: 16/12 kg 50 syncron dead du kb cluster 1000m run 50 syncron dead du kb…

A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold  x 3 rounds  B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets  C1. 3 Rounds for time:  21 Pull-ups 15 Burpee 30m Weighted Walking lunges  Rest 5:00  Repeat 3 rounds!  C2. 3 Rounds for time:  800m Run 500m…

Warm up: gymn+9’ EMOM Min 1- One-arm ring row x 6/6  Min 2- OHS, facing the wall x 12 Min 3- One-arm hang x 15”/15” * *Open: 30” active hanging 1)Work up for heavy single in 10-12’: 1 hang squat snatch+ 1 tng squat snatch from ground Open: power Sn 2)3 rft:  9/6/3 reps/ arm:…