2022.12.17-18. Sz-V
A) amrap 5′ :
– 10m crab walk
– 15″ hollow hold
– 8 reverse crunches
B) ‘Emily’
10 RFT:
– 30 DUBS
– 15 Pull-ups
– 30 Air Squats
– 100m Sprint
/2′ rest btw/
Kapcsolódó bejegyzések
2022.08.03. Szerda
1. Activation / 2 sets – 5/5 hip thrusts – 5 jumping squats – 5 walkouts, then 2 sets – 3 muscle squat cleans – 3 tall squat cleans 2. Squat Clean / E1’30’ x 5 – 7 squat cleans @60% @You can perform these as singles or TNG 3. 3 sets / 2 min…
2022-09-11 – Szombat – Vasárnap
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
2022.03.07. Hétfő
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
2022.10.26.- SZERDA
6 week: day 37 A: 3 rds 10 cat camel 10 (90/90 hip) 15 hamstrings curls on fitball 5 kang squat B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight barbell box step C: Mert muccaj 5 rds 2 rope climb ( rx: leg less ) 20 m hand stand walk…
2022.08.09. – Kedd
Week 1 Day 2 Wu.: 3 rds 10 Banded Shoulder Extension *hold 2-3” 10 Downward dog 5 Snow angel 5 Double Push-up Burpee A.: 4 rds 3 Pause Push Press *pause 2” in the dip and 2” overhead 3 Power Jerk *pause 2” in the dip and 2” overhead *rest 30” 4-6…
2022.03.28. Hétfő
1. General Warm- up + 2 sets * 3 Tall Squat Clean * 3 Front Squat * 3 Strict Press * 3 Jerk * 6 Btn Barbell Rotations 2. 2x EMOM 6′ / 2 min rest Odd: 3 C&J @75% Even: 11 Target Burpees 3. EMOM 14′ 1. 15/12 Cal Row 2. 10 OHS @43/29 4….