2020.01.25.- SZOMBAT
Wu: gymn+ games
A: AMRAP 40′
50=25/25 one leg double under (open simple)
40 cal cardio machine
30 alternating dumbell snatch 22,5/15kg
20 pull up
10 back squat 40/25 climbing every rds
5 strict toes to bar
B: streching
Kapcsolódó bejegyzések
2020.12.19. SZOMBAT
A: 3 rds 40 shoulder taps in push up position 20 alt. V-ups 40 (20/20) suitcase deadlift easy weight B: „Saturday party 2 „ 250 simple under 50 alt hang clean and jerk w. Aviz/weight/kb/db 200 simple under 40 alt hang clean and jerk 150 simple under 30 alt hang clean and jerk 100 simple under 20…
2020.08.19. Szerda
A) gymn + 2 sets of : – 14 alt. single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) E2’30” for 15′ 1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3″ pause at receiving position)…
2020.05.02. – Szombat
A. 3 Sets 10 (5/5) Downward Alt. Toe Touches 10 Scapula Push Ups 12 Alternating Lunge Steps 8 Down Ups B. 6 Sets of: 3 Minute Work / 1 Minute Rest 10 Devil Press 20 Kumping Jacks AMRAP – Air Squats in remaining time *Score: Total number of Air Squats completed during the 6 sets….
2020-10-15. Csütörtök
1)5′ amrap * 10 scapula pull up * 7/7 single leg hip thrust * 5 BB deadlift + 5 BB FSQ * 12 m bear crawl 2)Lifting: 1 hang squat clean + 1 squat clean E90″ x 1 complex x 5 rds 3)Double KB front squat (front rack!) 4x 10, same w. @heavy 1′ rest…
2020.04.23. – Csütörtök
A. 2 Sets 50 Plate Object Hops / Jumping Jack 30 Opposite Arm & Leg Raise In Tiger Position 15 Scapula Push Up 10 Air Squat + 30 sec Hold B. 4 RDS For Time 15 Man Maker 60 Bycicle Abs 30 Sumo Deadlift High Pull C. 3 Set Not For Time 16 Windshield Wipers…
2020.03.18 – Szerda
Wednesday A. Warm-up: 10/10 Single-Leg RDL @ no weight! 10/10 Split Squat 20 Dead bug 50 Mountain climbers x 3-4 sets B. For quality: Cossack squat 3×20 reps @ alternating C. Amrap 10’ 30m Walking lunges or 40 Steps Alt. Lunges 15 V-ups 50 Double-unders or 100 Single-unders or 75 Jumping jack …