2021.07.17-18. Sz-V

Happy 28th Birthday to one of our coaches, Alex 🙂 1. Act. 2 rds: * 28 Air squats * 28 Alt. shoulder taps * 28 Russian twists @without weight 2. Gymnastics Every 2′ for 6 rounds * 10 unbroken strict presses  * 6 Bar Muscle- ups * Remainder of time Rope climbs 3. Push Press…

HOMEBODY 54. NAP HAPPY BDAY STRONG BODY! ❤️ #9 A: Mobility+ Gymn 5′ B: EMOM 9′ 40″/20″ Down ups Hollow hold flutter kicks Opposite arm- leg raise in superman C:Amrap 9′   9 single arm snatch /left @bottle 9 single arm russian swing /left 9 atomic sit up@ bottle 9 single arm snatch/right 9 single…

W-U_3’ CONT. WORK (3X) @EASY! -15”JUMPING J -15”LONG STRIDERS -15”MOUNTAIN C -15”AIR SQ 1.WOD_27’ AMRAP @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -24 AIR SQ -24/20 CALS ROW -24 ALT REV LUNGES -24/20 CALS ROW -12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10 BAT-WINGS -10 ALT SIDE PLANK TURNS

SMR & GYMNASTIC & MOBILITY   A: 3 set 3x run back down the hall 12 lateral box step over 1 left and right hand circle the box in pike push position 10 windshield wiper rx: bar sc/ct: floor     B: „Kotsog Turk 4.0” 100 russian swing 90 V-ups 80 Am swing 70 Jump squat…

SMR + General warm-up + Mobility A. 3 sets : 5/5 Single-arm KB OH sit-up + press  8/8 Single leg hip thrusts 20″ superman hold    B. Lifting – Clean & Jerk  Empty BB warm-up then,  ~ Go every 2 minutes:  10-8-6-4-2 reps of:  Clean & Jerk @ increasing weight in each round    ~…

W-U_3X/1’ -30”MOUNTAIN C -8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE -8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT 1.PRE-RUN TC:5’ FOR TIME -200 DU  (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI…200 ISM.) NO SINGLE UNDER!!!!!!! 2.WOD_ AMRAP 20′ -400M RUN -15 PUSH-UPS -15 BOX JUMPS -15 PULL-UPS 3. ACC_3X/30” -30” GYMNASTIC SWIMMING