2019.09.20. Péntek

A. Warm-up:  100 Single-unders  10 TRX Face pull  10/10 Single-Leg glute bridge  45/45s. Side plank x 3 sets  B. Practice in 5-8 min. (You can choose one)  Ring MU  Or Double-unders  Then,  1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders  C. 10 Rounds for time: RX:  3 Ring MU  10m…

Warm up gymn with PVC+ barbell warm up together + some core exercise B)Lifting, strength a)Snatch (anyhow)E2’ x 3 reps tng, climbing 5 rounds b)FSQ 3×2, same w. C)WOD: 4 rounds for time * 30 am swing@12/20 kg * 15 T2B * 10 m one arm overhead walking lunge  

A. Gymn. + 2 rds: 20/20 steps lateral monster  1′ plank Then,  Barbell Warm-up Together   B. Weightlifting, Let’s see your MAX ! 1. Power Snatch 2. Back Squat   C. AMRAP 7′ 7 HSPU’s / Pike push-ups 14 Abmat sit-ups 21 DU’s / for everyone  

A. Games + animal walks  B. Partner workout 150 Box jumps 150 Wallballs 150 Bar facing burpees 150 Pull- ups 150 Air Squats 150 Push jerks 35/25 300 DU’S / 100 DU’S C. Acc. work 100 OH sit- ups @plate D. Stretching

A. Gymn. + 3 rounds: 1”/1” side plank 20/20 m single arm bottoms up kettlebell carry @ 8/12KB 15 good mornings @barbell    B. Weightlifting 7×1 complex   @85-90% of P.Clean max /no tng/ Rest 1’30”-2′  1 P.Clean+ 1 Hang P.Clean+ Jerk   C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats 3. 50…

SMR + A. 2 rounds 2′ row/ski/bike 1′ Plank 15 Air squats 1′ Arch hold B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10′ C. 4x 1′ work / 30″ rest (18′) 1. Wallball 2. P. Clean @50/25 3. Facing Burpee D. 4 sets of: 5/5 Windmill 15/15 Pallof…