2020.06.29. – Hétfő

1)2 sets as warm up * 12 m bear crawl * 10 KB deadlift * 8/8 dead bug * 8 V-sit up * 30″ superman hold 2)25′ EMOM in team of 5 Min 1- double DB hang clean + jerk Min 2 – T2B Min 3- deadlift @45/60 kg Min 4- cardio machine or run…

Warm Up: Gymn A. 3 Rds not for time 10/10 Single Leg Romanian Deadlift 20 Alt V-Ups 20 Alternate Tou Touch B. 4 Rds For Time 100 Mountain Climber 50 Sit Up 20 Hand Release Push Up C. 3 Rds 30 Arch Rock 30 sec rest btw sets

A) gymn + ball games B) Work in duos : AMRAP 24′ – 20/20m wheelbarrow – 200m partner carry (change anyhow) – 20 alt syncron pistols (hold each other) – 20 pull ups (partner: deadhang) C) Not for time : 80 group sit-ups   ( like this: https://www.youtube.com/watch?v=oETE_ROQgls )

A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…

A. Intensive SMR in 8 min., then 3 Rds.: • 2′ row/ski • 30″ reverse plank • 30 single- unders B. AMRAP 25′ • 400m Run • 3 Pegboards / Legless rope climb / Regular rope climb • 24 Alt. reverse lunges • 36 DU’s C. Stretching. Focus on the upper body and hip.

A. Intensive SMR for at least 8-10 min. B. 2 Rds.: • 2′ cardio machine • 50″ plank • 10 scapula push-ups C. AMRAP 30′ • 13 burpee box jump overs • 13 C2B’s / Pull-ups / Ring rows • 26 air squats • 400m Run D. Stretching Together