2022.11.01.-Kedd

A) with easy pace: – 16 birddogs – 40″ plank – 16 cossack squats – 40″ glute bridge hold A/2) Dodgeball /6′-8’/ B) ‘SB Style Lucky 13’ 3RDS: – 13 Push ups – 13 Sit-ups – 13 Box Jumps – 13 KBS @24/16 – 13 dDB Push Presses @22/15 – 13 Goblet Squats – 13…

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: –…

Week 4 Day 6,7   WU.: 2 RDS   4 KANG SQUAT 10 M BEAR WALK 40” CARDIO 3 REVERSE BURPEE     A.: 8’ AMRAP _ KB COMPLEX 6/6 SINGLE ARM KB SUITCASE DL 12 R SWING 6 KB KANG SQUATS 12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE B.: FT_3 RDS_TC 16’ 200M RUN…

Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation   A: E3mom x 4 10 deadlift 60-110 / 35-70 kg 5 shoulder press (climbing) 50 du / 100 simple   B: NégyszerNégy néha öt 5 x 4 min 200 m run 8…

1. General Warm- up + 2 sets * 5 Jumping Back Squats @3″ down @barbell * 8 Alt. Curtsy Lunges * 8/8m Lateral Monster Walks 2. Back Squat / 1’30” rest btw sets  * 4×4 @80% 3. For Time / 2×22.5/15 / TC: 15′ * 50 DB Walking Lunges * 30 HSPU * 40 Front…

1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…