2021.06.26-27. Sz-V
A) gymn + games
B) ‘Zeus’ in pairs (change anyhow)
3 RFT:
– 30 WB
– 30 SDHP @42/30
– 30 Box Jumps
– 30 Push press @42/30
– 30 cal row
– 30 Push ups
– 10 Back squats @bw (avg.)
C) long streching
Kapcsolódó bejegyzések
2021.08.27. Péntek
1. Act./ 2 rds * 20 Alt. superman * 20 Hollow rocks * 20″ squat hold 2. EMOM 6′ Odd: 30″ max rep strict HSPU Even: Unbroken 3 strict + 3 butterfly pullups 3. Find your daily heavy squat snatch in 12 min. 4. For time 7 rds * 9 Wallballs * 9 HSPU
2021.05.14. PÉNTEK
BB W-U_UNBROKEN 6 RDL 6 HIGH PULLS 6 MUSCLE CLEANS 6 FRONT SQ 6 PRESSES 6 PUSH JERKS 1.DEADLIFT -E2MOM 6’_4 REPS @80% 2. C&J (PC+PJ) EMOM 4’ -2PC+2PJ @55-60-65-70% E2MOM 6’ -2PC+1PJ_NO TNG @80-80-85% 3.DEF. CLEAN PULL -E2MOM 6’_3REPS @110% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @85% 5. ACC 3X…
2021.12.09 Csütörtök
Week 3 Wu.: 6’ Amrap 20” HS Hold 15 m R. Bear walk 10/side step Mini Band Sidewalk 10 Superman A.: 6 rds 20” work 1. Air squat 2. Plank 3. Down up 4. Hollow rock 5. Rest B.: 18’ Amrap 30m Farmer carry 30m shuttle run 7 Target…
2021.06.04. – PÉNTEK
W-U_2X FOR EXTRA QUALITY WORK!!! -8 RING ROWS -8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!) -8 KIPPING RING DIPS (OR JUMPING RING DIPS) -8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!) THEN BB W-U FOR CLEAN & JERK 1.WL-CLEAN & JERK TC:12’ -DAILY 1RM (SQUAT CLEAN & SPLIT JERK) 2.WOD…
2021.12.31 Péntek
Week 6 Wu.: 5’ Amrap 12 Bridge; at 6,12 hold 10” 14 High plank alt. Sh. taps 5/side Windmill @easy weight 8 Arch rock A.: STR_ 5 rds 1 Strict Press + 1 Push Press * increase weight every rds * rest 90” B.: Amrap 2×6’ Amrap …
2021.03.04- CSÜTÖRTÖK
CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…