2019.12.05.Csütörtök

Wu: Gymn + shaolin + thoracic mobility A: 3 rds 20 m walking stiff leg deadlift [easy kb or dumbell] 10 hindu push up 5/5 one leg burpee box jump 40/50cm B: E2mom x 5  – 8 alternating pistol w. Kb 8/12 kg – 3-5 bench press {+5 % last week} C: On the  7min…

A. Warm-up:  Gymn. + Amrap 12:00 60s. Shuttle Run 10/10 Single-arm Russian swing  12 Burpee 30/30s. Side plank   B. 5 Rounds, Not for time:  3 Front squat @ heavy!  5 Strict HSPU    *Open: 7 kipping HSPU / 9 Push-ups    C. 10 Rounds for time: 10 Alt. DB snatch @ heavy!  10 Box…

A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of parallette Strict HSPU (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power snatches @77% of max (No tng) D)…

A. Warm-up:  15 Double-unders 5 Inchworm x 3 rounds  No rest 15 Double-unders 5 Goblet squat  x 3 rounds  No rest  15 Double-unders  5 “kelj fel jancsi” x 3 rounds  No rest  15 Double-unders  5 Burpee  x 3 rounds  B. For quality:  18-15-12-9-6-3 reps of: Push-ups on paralette or KB  Inverted row on barbell  C….

A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg

A. Gymn. + 2 rounds: 1’/1′ side plank 40m front rack carry @ double 16/20 KB 40” superman hold   B. Weightlifting 6×1 complex @80 % of power clean max       /no tng!!!/ 2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk   C. For time 15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15…