2021.12.20 Hétfő
Week 5
A.: 5’ Amrap
15”/side Side plank Rotation
25” wall sit alt. leg raises
12 Alt. superman
10 Downward dog toe touch
B.: STR. E2MOM
Cyclist Front Squat 5,5,4,4,3,3 reps, rest 90”
Tempo 3035
3 – Moving down, use 3 seconds to squat to full depth
0 – Hold for 0 seconds at the bottom (do not pause)
3 – Moving up
5 – Start the next rep after 5 seconds
* increase weight every rds
C.: Amrap & FT
Amrap 6’
8 Pull-ups
10 step suitcase walking lunges 2×24/16 kg
5 Box jump 60/50 cm
10 R. Swing 24/16 kg
*rest 90”
3 rds FT TC 10’
2 Rope climb
20 Jumping Lunges (no weight)
15 R. Swing
10 KB (1×24/16 kg) Carry over the box 50/40 cm
ACC.: 3 rds
10/side Side plank Row