2019.04.06.-07. WEEKEND
A) gymn +
600m run + 3 air squats after every 40 steps (4 steps in – 4 steps out -> nose breathing)
B) ‘Akker’
10 RFT:
22 push ups
22m walking lunges
22 air squats
22m bear crawl
200m Run
TC: 50′
Kapcsolódó bejegyzések
2019.01.16 Szerda
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the remaining…
2019-12-27. Péntek
Big SMR, gymnastics 1)5’amrap * 6 inchworm *25″ plank * 30 jumping jack * 20 shoulder taps in push up pos. 2)3 sets for quality, 90″ rest btw sets * 3-8 strict pull up * 8/8 box step, 1x KB in farmer carry, opposite arm-leg * 10-12 push up * 30″ superman hold 3)25′ EMOM: 40″ work/20″…
2019.08.07 – Szerda
A. Warm-up: 10 Inchworm 10/10 Single-Leg RDL 20 Hip thrust on floor 10 V-ups 10 PVC pass throught x 3 sets B. For time: TC: 20’ 400m Run 3 Legless Rope climb 7 Squat snatch @ 80/50kg *Open: 50/30kg + Regular rope climb C. Squat Snatch @ heavy single! D. Deadlift 3×10…
2019.04.08. HÉTFŐ
A) gymn + AMRAP 5′ 3 strict press @empty bar 5 down ups 7 V ups 9 back squat @empty bar 3 btn strict press B) Max reps of def. Strict HSPU (From 2*15/10 kg plate), then 2 sets from the ground : add 1rep to the last weeks score C) 4*4 Power Snatches ,…
2019-12-11. Szerda
1)3 rounds as warm up * 50 simple under *10 m crab, 10 m spider walk * 40″ push up hold *15 m double KB overhead carry 2)Push press from rack Every 90″ x 3 reps not tng x 5 rounds 3)3 rounds for time *15 power snatch@25/40 kg *20 T2B/25 K2E 4)3 sets…
2019.08.02. – Péntek
Wu:Gymn + thoracic & shoulder mobility A:3 rds 5/5split squat bb thruster 5/5 cossuack squat w easy kb 10/10alt. Deadlift high pull+ press easy dumbell 20 band hip thrust B:Otm 10’ – 5 bench press (+2,5 ; 5%) – 16 alt pistol C:For time 15-12-9-6-3 Thruster 6-9-12-15-18 Cal row Rx: 40/20 – 50/30 – 60/40 –…