2019.09.26. Csütörtök
A) gymn + amrap 6′
2, 4, 6…
Down up
V up
Air squat
B) 5km row
C) 8×4 split jerk, across
Half of the group starts with the rowing,
the other half satrts with the jerks, then change.
Kapcsolódó bejegyzések
2019.11.19. Kedd
A. Gym. + Scapula activation B. 3 sets 8-10 Weighted strict pull- ups (same weight) 18 alt. chest supported row @ heavy DB C. Core strength 3-4 sets (1’ rest btw sets) 20” L- hang hold 15 GHDSU’s / 15 weighted abmat situps Max rep strict T2B D. For time: @heavy dumbbell 30 DB Snatch…
2019-12-09. Hétfő
1)Warm up: 3 rounds * 1′ 30″ easy row * 10 hip thrust * 10 scapula push up 2)Every 90″ x 6 rounds/ same weight 5 deadlift + 5 power clean + 5 bent over row 3) 12′ AMRAP * 10 double KB hang clean *10 burpee * 20 air squat 4)3 sets for quality *…
2019.04.12. PÉNTEK
A) gymn + 2 rounds 10m bear crawl 10m dwaf walk 10m tiger walk B) Paused split jerk (3″ in dip and receiving position too) Work up to heavy double in 7′ C) Front squat 3*4 @ 80% D) Max reps of butterfly C2B (Open: pull-up) E) E30″ for 8′ 1) 10 WB 2) 8…
2019.02.13. – Szerda
A. WU+ Gymn. 3 sets of: 1′ Shuttle run (15m) 10 Trx face pulls 10 Lateral box step overs (70/80) 1/1 TGU B. I go, You go 8/8 rounds 15 SDHP’s Open:@16/20 or RX:@20/24,28 12 Box jumps 9 Burpees TC: 25′ C. Ass. Work 3 sets: 20″ L-sit 30 Straight body ceiling-reaching crunches D. Stretching
2019.04.13. – 14. WEEKEND
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…
2019.10.30. Szerda
A. Gymn. + 2 rounds: 40”/40” side plank 20/20 m front rack carry @ 16/20 KB 40” superman hold B. Weightlifting 5×1 complex @75 % of power clean max /no tng!!!/ 1 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. 5 rounds for time 10 DB power cleans @heavy db…