2020.06.03. – SZERDA

A. Warm-up: Gymn. +  60s. Single-unders  10/10 Single-arm Russian swing  5 PVC pass throught + 5 PVC OHS  60s. Wall Sit hold  x 2 sets   B. EMOM 5’  3 Muscle snatch + 2 Power snatch + 1 OHS  @ 30/20kg BB    C. For time: TC: 13’  21 Power snatch @ 40/25kg 75 Double-unders…

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”

Wu: Gymn + games A: 3 rds 12 ring row 12 alt leg hip thrust 12 hrpu 12 m monster walk B: ” SB WHITTEN „ 5rds 22 kb swing 20/12 (rx 28-32/24-20) 22 box jump 60/50 cm 500 m row 22 target burpees 22 wall ball 9/6 C: unbroken 100 weighted sit up 20/15…

Mobility: Ankles+Hips                                  Activation: 2 RDS – 1 Lenght Slow, Controlled Lunges                                  – 30″/30″ Side Plank                   …

    1)Warm up with games, animals 2)KB complex : 5 sets same double kettlebell; for quality, but heavy; go unbroken sets; rest just 1 min – 6 russian swing – 6 clean – 6 FSQ – 6 push press 3)”Half Mikko”: 20 min EMOM Try to go 10-12/15-18 cal each station!  1 min Assault Bike…

Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E3mom x4 – 10-12 du kb floor press (heavy) – 10-12 du kb row  C:”DORK” 6rds 100 simple ( rx 60 du ) 30 kettlebell swing 12/16 (rx 16/24) 15 burpee…