2019-06-15-16. Hétvége

A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate

Gymn. + A. 3 rounds : 1’30” cardio machine 10/10 strict presses @easy kb 10 Jumping squats B. Find your 1RM Jerk in 10′ C. For time,TC’ 15′ 9-12-15-12-9 Power Clean 60/40 Kipping HSPU / Push press @db 8/12 kb T2B / V-up D. TC’8′ 50-40-30-20-10 DU 25-20-15-10-5 Russian Swing @heavy kb E. Stretching

Gymn. + A. 3 rounds: 1′ Jogging 10-10 Cross body deadlifts 5 Strict pullups B. Find your 1RM deadlifts in 10 minutes. C. AMRAP 9′ 50 Air squats 30 Clean&Presses (change anyhow) @16/24 10 Bar Muscle ups / Jumping Bar Muscle up!! D. 4 sets: 50″ Sandbag hold @min. 35 kg 15 Butterfly situps @heavy…

Wu: Smr + gymn + shoulder & hip mobility A:2 rds 20 m one leg walking romanian kb dl 20 lateral box step overs 40 mountain climbers 40 jumping jack B: For time “Apatokbucsuziktoletek” 1000m run 100 du 50 burpee box jump overs 60/50cm 40 Am swing 24/16 open 20/12 30 jumping squat 20 hrpu…

Warm up: 2 rds – 10 m tiger crawl – 10 snatch deadlift – 10 T-push up – 15 cal row A) Lifting, strength 1 Snatch + 1 Hang Snatch Daily max + 2 sets of back-off  B) Push press Daily 3 rep in ~ 10 min C) 5 rounds for time – 8 cluster…

A) gymn + 3x 1′ bb warm up 8 burpees 20″/20″ side plank B) 4*2 Power snatches @85% C) 4x max reps of parallette def. kipping HSPU (Def.: 15/10cm) D) E2′ until fail – 200m Run – 7 thrusters @30/20 , 40/25 , 50/30 , 60/35 , 70/40… E) 3*10/10 windmill