2019.11.30. Szombat
A. Gymn. + Warm-up together
B. For max reps target burpee 4 rounds of 5′ /3′ rest btw, sets/
400m row
60 DU’s / 100 Single-unders
20 SDHP’s @42,5/35
× max reps target burpee
C. Cool down
Kapcsolódó bejegyzések
2019.09.04 – Szerda
A. Warm-up: 20 Ring row 20 Alt. Toe touch in push-up pos. 15 PVC OHS 2/2 TGU @ easy KB x 2 sets B. 2 Tng Squat snatch @ go until 75-80% of 1RM C. 2 Rounds of: 15 Squat snatch @ 42.5/30kg 15 Strict HSPU NO REST! D. 2 Rounds…
2019.12.07. Szombat
A. Gymn. + Warm-up 2 rounds: 20m bear walk 40″ plank @leg raises 20m tiger walk 30″ reverse plank B. Weekend Wod: AMRAP 30′ 100 cals row 30 burpee over the row 50 thrusters @empty bar 30 abmat sut-ups C. Stretching
2019.10.23. Szerda
A) gymn + games B) amrap 10′ (moderate tempo) 230m run 10 SDHP 10 box jumps C) amrap 23′ (in pairs) – 10/10 burpees over the partner / Plank – 23m/23m wheelbarrow – 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts) – 23 synrcon sit…
2019.08.16 – Péntek
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. Every 4’ x 4 Rounds 75 Double-unders 15 Burpee Box jump-overs @ 60/50cm 8 Thruster @ 60/35kg C. Tempo Ring Push-up x 6-8 reps x 4 sets *[22X1] D. Side…
2019.01.21 Hétfő
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open: 21 K2E…
2019.08.21 – Szerda
A. Warm-up: 60s. Shuttle Run 10 Reverse snow angel 5-5 Scorpion kicks 5 Glute Bridge V walk outs 30/30s. Side plank x 3 sets B. Deadlift 3×5 reps @ 75% of 1RM C. For time: (Rx) 7-5-3 Bar MU 14-10-6 Power snatch @ 60/35kg Open: 9-7-5 Burpee Pull-ups 14-10-6 Power snatch @…