2020.01.20. – CSÜTÖRTÖK

Mobility: Hips+Ankles        Activation: 8′ Running School (outside)        A. 24′ AMRAP – 1000/800m Row  (damper 3-5) – 800m Run                                          B. For Time:                                   – 100 Ab-mat Sit-ups                  (every break means 10 push-ups)   There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women. PENALTY PUSH-UP: RX:…

A: 3rds 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold B: AMRAP 8’ 2 Lunge step 2 Burpee 2 Alt V-ups 2 alt biceps curls w.ásványvíz 4-4-4-4-6-6-6-6-8-8-8-8….etc   2 min rest   Then….. For Time 3 rds 100 mountain climber 100 jumping jack 100 bicycle abs 100 push press w. double ásványvíz C:…

A. Warm-up:  20m Bear walk or 20 bear step 15/15 Single-Leg Glute bridge  30s. Hollow hold x 2 sets  B. EMOM 10’  Odd: 20 Shoulder taps in Handstand pos. (Scaled – push-up pos.)  Even: 30s. Squat pos. Hold (active)  C. 12 Rounds for time:  15/12 Push-ups 30 Alt. Reverse lunges steps (weighted if it possible) …

A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…

A. Gymn. + 2 rds.: • 16 alt. see – saw KB presses • 8/8 windmill @KB • 15 air squats Then, barbell warm- up together. B. Weightlifting ☆ Let’s see your max in 12′ • Power Clean & Jerk C. For Time ☆ ‘Grace’ / TC: 5′ • 30 C&J @61/43 50/35 D. Acc….

1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting  E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…