2020.12.18. PÉNTEK

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. Warm-up: Gymn. + 3 sets of: 16 Lateral Box steps @ increasing height!  10/10 Suitcase Deadlift @ 12/16kg KB  5 Empty BB hang clean + strict press  30s. Handstand hold   B. For time:  2 Rounds of “DT” @ 40/25kg  30 Box jump @ 50/60cm   2 Rounds of “DT” @ 50/30kg  30 Box…

A. GYM + 3 RDS 30″ Wall Seat 30″ Tiger Position Hold 20″ Reverse Plank B. 21′ AMRAP 10 Alt. Pistol Squat to Chair 20 Dip on Chair 14 Runner Sit Up 20 Hand Raised Push Up 14 Squat Position to Push Up Position 20 Jumping Lunges C. 5 RDS 15″ Hollow Hold 15″ Hollow…

A: 2 rds 30 shoulder taps in push up position 30 knee to elbow 30 hip thrust   B: „CONFUCIO” 3 rds 100 jumping jack 25 burpees 50 sit up 100 jumping jacks 25 burpees 50 leg raises   C: Streching

Mobility: Ankles+Hips                                  Activation: 3 RDS                                                                     …

A. Gymn. + 2rds.: • 1’/1′ side plank • 40m front rack carry @double medium KB • 40″ superman hold B. Weightlifting ☆ 6×1 Complex @80% of P.Clean max / No TNG! • 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time • 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)…