2022.07.21. Csütörtök
1. SMR + Full body warm-up
2. E6′ for 42′
– 18/15 cals row
– 15 Am. swings @24/16
– 12 pull-ups
– 9 burpees
– 6 DL @2xKB
3. Stretching
Kapcsolódó bejegyzések
2022.10.01. – Hétvége
Week: 2 : day13-14 Wu: Games, then 3 rds 10 bird dog 10/10 kb rdl 10 ↔️ 10 m inga run 10 v-ups A: Bum Bum Partner Party : Amrap 30′ 100 cal row 90 deadlift 60/40 80 clap sit up 70 skeater jump 60 hrpu 50 back squats 40-60/25-40 40 hspu / pike push…
2022.01.28. – PÉNTEK
Week 4: day 25 A: 3 rds’ 12 „S” arm 6/6 one leg rdl double kb 12 shoulder taps in hand stand position 6 tempo kb thrusters 3211 (db kb light) B: E3mom x 5 10 Back squat (rx: 60-65-68-72-75%) Ct & Bs: + weight last week 10 barbell press behind neck in a standing…
2022.12.28.Szerda
Warm up: Gymn + mobility 3rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Power 7 E2mom x5 – 10 push press climbing – 8-15 invertalt row B: Huncutka 3 rds 30 wall ball 10 alt devil press 15-22,5/10-15 kg 10 x 10-10 m inga run C:…
2022.06.22. – SZERDA
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 PRISONER SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 10 ALT REV LUNGES 5 WB 5 RING ROWS 5 BOX JUMPS 3 STRICT PULL-UPS 2. STRENGTH (16-30’)…
2022.05.05. Csütörtök
A) 2 sets of: – 20 jumping jacks – 10 deadbugs – 10 alt supermans – 10 air squats – 10 glute bridges B) EMOM 45′ – 5 sets 1) 1 round run (corridor) 2) 10 Down-up Box Step Overs 3) 10/8 c rowin’ 4) 12 empty bar Thrusters 5) 45″ SU’s 6) 60 L-sit…
2022.11.09. Szerda
A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…