2020.12.21.- HÉTFŐ

A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting ☆ 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch ☆ Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals…

HOMEBODY 37. NAP !!!!!! HAPPY BIRTHDAY MIRA 🙂 !!!!!! A: 1-3 set 13 good morning w.stick 13 cluster w.stick 13/13 one leg chair step up   B: „MIRA” Amrap 13′ 13 down up 13 thruster 13 sumo deadlift high pull 2′ rest Buy in: 13 man maker w. A.viz/ weight/kb/db 3 rds 13 hrpu 13 reverse burpee…

A. Games, then barbell warm-up together B. For time ☆ Buy in: Rx: 100 Double- unders Open: 50 DU’s ☆ 10 rounds: • 10 thrusters @40/30 • 10 lateral burpees ☆ Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders

HOMEBODY 16. NAP A: 3 rds 20 shoulder taps in push up position 30 sec high knee run 20 good morning w. stick   B: For Time: 25 TC’ 100 Hand Climb 100 bench row w. double ásványvíz 50 Devils Press+chair step ups (double ásványvíz) 50 Get Up Jhonnie (reverse burpee) 100 Jumping jack + press…

Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:100 supermen extension every rest 20 sec supermen hold D:…

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