2019.02.07 Csütörtök

  1)SMR, gymnastics 2)Kettlebell Complex x 3 sets: Halos x 5 each direction Press x 8 each side Windmills x 5 each side Bottom’s Up Carry x 15m each side Single-Arm Front Rack Alternating Reverse Lunges x 6 90″ rest 3)EMOM 15′ Station 1- Power clean x 5 reps (Basic: 10 reps/empty barbell or 10 double KB clean)…

A. Games, then barbell warm- up B. For time: Buy in: Rx: 100 Double- unders / Open: 50 Double- unders 10 rounds: 10 Thrusters 40/30 10 Lateral burpees Cash out: Rx: 100 / Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders!  

A) gymn + AMRAP 5′ 6 ring rows 3 walk outs 6 reverse lunges 6 sit ups B) AMRAP 25′ – 1 rope climb – 3 T2B – 3m front rack walking lunges @dbl KB (you choose the weight) – 3 ring dips – 2,6,6m,6 – 3,9,9m,9…etc Rest 5′ C) For time: C/1 27 thrurters…

A. Warm-up:  50 Jumping jack  5 Inchworm  10 Banded good morning  10 Box steps @ 60/50cm 30s. HS hold  30s. Plank x 3 rounds    B. Tng Broad jump @ 2RM!    C. 6 Rounds for time:  50 Double-unders  5 Strict HSPU / 7 Kipping HSPU 1 Legless Rope climb / 1 Regular rope climb…

A) Gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 jumping jacks B) EMOM 9′ Split jerk singles (Work up to heavy) C) Front squat 3 * 2 @90% D) 3 UB sets of: 9-9-6-6-3-3 Butterfly pull up – T2B E) 0-5′ (TC : 3′) 30 burpee box jumps…

A. WU. + Gymn. + 4 rounds: 1′ Jogging 10 Am. swings @easy kb 30″ Plank 30″ Back plank B. Find your 10 RM tng deadlift in 10′ C. Amrap 10′ 1 TG ‘up’ / left arm 7,5 m OH Walking lunges 1 TG ‘down’ 1 TG ‘up’ / right 7,5 m OH Walking lunges…