2020.08.15-16. Weekend
A) gymn + fish game on the rower
B) Work in Duos : 40 RFT (together, U go, I go) :
* 1 Squat Clean @80-60/55-25
– 3 DL @80-60/55-25
* 1 Rope Climb ascent
– 3 Ring Dips
* 6 Reverse Lunges
Kapcsolódó bejegyzések
2020.12.30. – SZERDA
HOMEBODY 47. NAP A: 4 rds 20″ air squat 20″ down ups 20″ handstand hold 20″ high knee run B: 3 rds 12 hollow rock 14/14 Bulgarian split squat 16 diamond push up 18 snow angel 20 cossack squat C: 21-18-15-12-9 Air squat Hang clean w. Double weight Sit up Push up *6…
2020-11-08. HÉTVÉGE
A. Gymnastics / SMR B. Warm-up: 3 sets of: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 hang power clean @ empty BB 20″ HS hold 8 abmat sit-up (no weight!) 8 alternating box step-up ( no weight!) C. WOD For time: 5 rounds: – 5 Hang power clean @…
2020.04.9. – CSÜTÖRTÖK
A) 3 rounds not for time : 10 crab & reach 5 ‘get up Johnnie’ 20″ hollow hold B.) E30″ for 22′ – 11 sets 1) 1 Turkish get up /Left arm 2) 5 Down ups 3) 1 Turkish Get Up /Right arm 4) 5 Down ups C) 3 sets: 15″ star side plank/Left 15″…
2020.08.26.Szerda
A) gymn + 3 sets of: – 6 alt. Hip flow – 6 empty bar tall cleans – 6 empty bar sh. Presses – 12 alt superman – 12 alt leg raises in plank B) E2’30” for 12’30” 1 Clean High Pull + 1 High Hang Squat Clean (drop!) + 1 Squat Clean + 1…
Kedd
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER:…
2020-10-09. Péntek
1)2 sets * 6/6 single leg hip thrust * 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps) * 10 BB deadlift * 10 air squat 2)Squat clean 8′ EMOM x 1 rep @ ~80-85 % 3)8′ OTM Odd: 10 m HS walk (Open: 3 wall climb) Even: 5/5 split squat@2x…