2022-08-29 – Hétfő

Week 2 : day 9 Wu: Amrap 7′ 10 bird dog 15 hamstring curls w. band 60 sec front rack therapy 5 bb squat clean   A: Squat clean + hang squat clean 7 rds 60-75%   B: Ausscchh 5 rds 8-12 heavy dumbell snatch 30-35/ 20-25 / choose weight 16 deficit push up 32 jump…

A) AMRAP 7′: – 10 crab & reach – 10 90/90 – 10 alt Vups  B) ‘White’ 5 RFT: – 3 Rope Climbs – 10 T2B – 21 OHWL @20/15plate – 400m Running/Rowing C) 50 weighted hollow rocks @5/2,5plate in hands *every break: +3 rep

A) 3 sets of : – 8/8 birddog row @8KB – 12 halo in squat pos. @8KB – 10 glute bridge V walk outs B) ‘Donny’ 21-15-9-9-15-21 reps for time of: – Deadlifts @102/85 – Burpees C) 100 Legs Over The Parallette *every break: 10 Twisted OH Sit-Ups @10/5

1. 2 sets – 10 scapula pullups – 10 hollow rocks – 10 lat. pull downs 2. E20″ for 20 reps – 1 BMU or 2 jumping BMU 3. 4 rounds for time – 500m row – 4 rope climbs 4. 3 sets – 20 alternating KB pendlay rows – 20 band pull aparts – 20…

2. week: day 11   A: 3 rds 8/8 scorpio 12 cat camel 8/8 one leg rdl w easy kb 12 easy cal cardio machine   B: E2mom x5 6-12 chin up 12-16 alt shoulder press w kbs @kneeling position choose weight   C: For time Tc: 20 min 75 cal cardio 50 overhead lunges 40/25…

1. SMR + General Warm-up + 3 rounds * 20m Tiger Crawl * 12 Shoulder Taps in Tiger Pos. * 20m Crab Crawl * 12 Hip Thrust 2. AMRAP 24′ * 10 Burpee Box Overs @100/120cm * 12 Alt. Dead Snatches @mod.w. * 300m Row * 12 Sandbag Cleans @mod.w. * 180m Run  3. Accessory…