2020-11-05. CSÜTÖRTÖK

1)5′ amrap 1′ easy row, 6 walk out, 15 m bear crawl 2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps 2b)Side plank 4x 20″/20″ 3)Squat clean E90″ x 2 reps x 5 rounds, same w.  4)Rowing intervall 5 x 2′ row/1′ rest/walk Try to do same pace and cal at the 5 rounds.  5)Sandbag deadlift 3×10  

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…

Wu: gymn+ pvc mobility A:  Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: for time 21 sumo dl high pull 40/30 open 30/20 50 du…

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…

A: 3 sets 10 knee step up 8 hindu push up 10 windshield viper   B:” EVITA” 5rds For Time 8 deadlift  Á.víz/weight/db/kb 16 russian swings 150 simple under   C: 3rds ABS Party 15 leg raise to hip 15/15 side crunches

A) gymn +  2 sets of : – 14 alt. Single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) 1 reps max Squat Clean & Jerk ! C) EMOM 15′ 1) 10 T2B + 1 Man Maker 2) 10 WB + 2 Devil Presses…