2021.08.26. Csütörtök

A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg

SMR + General warm-up + Mobility    A. 3 sets : 1’ cardio machine 8/8 bird dog  5 inchworm w/ alt toe touches    B. Lifting – Clean, FSQ  Empty BB warm-up ,   ~ Emom 5’  3 tng power clean @ increasing weight    rest 2’ – increase weight!   ~ Every 30” x…

CROSS SMR + General warm-up + Mobility A. 4 x : 20″ work / 10″ rest and change – @ easy pace ( 8 total minutes)  Air squat Hand walkout  Mountine Climber  Reverse burpee    B. Strength  Rotate between these 4 stations x 3 sets:  *rest about – 30″- 45″ btw. stations KB floor press @ double KB…

SMR + General warm-up + Mobility  A. 3 sets:  16 deadbug 8/8 Half kneeling KB halos 8 Tempo goblet squat {2201} @ KB    B. Lifting – Snatch  Empty BB warm-up +  Emom 8′  1 snatch pull +1 power snatch + 1 hang power snatch @ increase weight every 2 rounds  rest 2′  Amrap 3′…

WARM-UP AMRAP 8’ @EASY 1’ SKI/ROW  5 DOWN-UPS 5 INCHWORMS 10 JUMP SQ 5 HPC @BB 5 PP @BB   WOD_2 PERSON TEAM AMRAP 24’ 1K/800M ROW 40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP 40 SYNCHRO SIT-UPS  40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS   (B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH…

A) gymn + amrap 4′ 6 alt. lateral box steps 9m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 5 x 5/5 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6 Vups D)…