2021.06.16. Szerda
A) gymn + amrap 6′
2, 4, 6…
Down up
V up
Air squat
B) 5km row
C) 8×4 split jerk, across
Half of the group starts with the rowing,
the other half satrts with the jerks, then change.
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2021.07.05. Hétfő
A) gymn + amrap 5′ 10m bear crawl 5m walking lunges 5m inchworm 30m run B) barbell warm up… daily max in 10 mins : 3 deadlifts + 2 hang squat cleans + 1 stoh C) E30″ for 6′ 1 clean & stoh @80-85 % of B D) Amrap 4′ 4 pull-ups 4 burpees 4…
2021.04.14. Szerda
SMR & GYMNASTIC & MOBILITY A: 3 sets 8scapula pull up 10 skeater squat 12 barbell muscle clean B: Power clean climb; max load 60-70% Every minx 10 1 high hang+ 1 hang clean + 1 clean Every catch position 3 sec pause C: ” Ulululu” Buy in: 40 cal row/ski/aab 12-9-6 …
2021.10.20. – SZERDA
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2021.01.12. – KEDD
HOMEBODY 56. NAP A: 3 easy rounds of 10 jumping squat 10 push-ups / kneeling push-ups 20 hops in place 30″ plank B. For time: 21-15-9-15-21 Thruster @ weight / object V-ups *30 lateral hops over weight / object after each set (150 full reps) C. 3-4 sets / 1′ rest…
2021.08.16. Hétfő
1. Activation / 3 rds. * 10 Bench presses @db heavy KB * 10 RDL @db heavy KB * 200m Run 2. Gymn. / E1’30” for 6′ * 10 strict pullups, 10 ring/box dip 3. Back Squat Work up to heavy single,/NO NPR!!/ then 3×5 @80% of 1RM 4. For time 5 rounds * 15…
2021.09.10 – PÉNTEK
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 10 upright row @ 2x 2,5kg plate 12 alternating shoulder taps in tiger position B. Lifting – Squat Snatch , BSQ Empty BB warm-up .. then; 1. Squat Snatch Emom 6′ 1 squat snatch + 2 hang squat snatch @ increasing weight…