2021.08.19. Csütörtök

SMR + General warm-up + Mobility A. 3 sets: 8/8 single leg RDL @ light KB  8/8 single-arm bent over row @ KB  14 alt. arm-leg raises in superman hold    B. Lifting: FSQ, Deadlift ~ 1. FSQ  – Every 2′ x 5 sets 4 reps @ increasing weight    ~ 2. Deadlift Emom 6′ …

CROSS SMR+General warm-up + Mobility A. 3 sets: 20″ HS hold 10/10 – 90/90 hip mobility ( https://www.youtube.com/watch?v=dMsXx_Qqpj0 )  15m tiger walk    B. Gymnastics – HSPU Strict / Kipping / Pike push-ups *4 x Amrap-1  / 1′ rest between   C. Lifting – Back Squat / Lower body strength  Work-up to a moderately heavy weight then, …

1. Act. 2 rds. * 20m Bear walk * 20 Butterfly situps * 20m Tiger walk * 20 Bird-dog 2. Partner Wod / „You go-I go” 10 rounds for time (5-5 rds.) * 20 cals row * 15 target burpees * 10 thrusters @45/35 or db KB 3. Stretching  

1. Activation: Tabata Style / No rest between sets A. Alternating reverse lunge @15/10 DB behind neck B. Alternating V-up   2. Gymnastics / 4 rounds / 1 min rest between sets * 3 Bar Muscle- ups / banded / box * 3 Strict Handstand push- ups / Pike push- ups * 10 Weighted abmat sit-…

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…

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…