2020.05.12. Kedd

A. Warm-up:  60s. Cardio machine / jump rope / plate hops / jumping jack – (you can choose one)  15 Reverse Snow Angel  30s. Handstand hold by wall 30s. Wall Sit-hold  30s. Frog pos. Hold  x 3 sets    B. 3 sets, for quality:  10/10 Weighted Bulgarian Split squats @ use backpack “hátizsák” 15 Seated…

Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension  

Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j  1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Ft 12-9-6-3 Strict pull up (open ring row) Push up  Sttb (v-ups) Ring dip (box dip) D: Strech…

A:3 sets – 6/6 scorpion – 12 scapula push up – 30” HS hold/ wall B: For time: 21-15-9 reps – reverse lunge steps – hand release burpee 21-15-9 reps – pike push up – Goblet squat/ ásványvíz – cross jacks C:3 sets – Body saw x 10 – Side plank x 20”/20”

A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy!  20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets    B. 3 Rounds for time:  10 Clean & Jerk @ 60/40kg  10 High Box jump @ 80/60cm    Rest 5:00   C. 3 Rounds for time:  10 Bar MU’s…

A) gymn + 3 sets : – 10 steps spider walk – 5 cat camel – 10 OHS w/ PVC pipe – 5 pass through B) EMOM 7′ : 20″ max rep strict HSPU (Rx: medball btw legs, Open: plates+abmat under the head) C) E2’30” for 12’30” 1 Snatch High Pull + 1 Low Hang…