2023.01.12. Csütörtök
1. SMR + Activation for EMOM
2. EMOM 40′
1. 150/200m row
2. Pull-ups + 8 HRPU + 8 Air squats
3. ‘DT’ 12 DL + 9 Hang cleans + 6 Push presses @easy double DB @15, 12, 8
4. Full Rest
3. Stretching
Kapcsolódó bejegyzések
2023.01.28. Szombat
1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′ – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…
2023.07.05. Szerda
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
2023.10.06.Péntek
A. Warm-up: Gymn. + Amrap 8’ 10/10 Single-Leg RDL 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Practice: Rope climb (Legless) Pegboard C. 5 Rounds for time: TC: 20’ 1 Pegboard or 1 Seated Legless Rope climb 20 Burpee 10 Alt. Hang Snatch 10 Alt. Hang clean…
2023.06.21. Szerda
1. General warm- up + 2 sets * 6 Plank to pushups * 6 Kipping swings * 6/6 Half kneeling bottom up KB press * 12 Alternating reverse lunges 2. 3 rounds For time * 20 Kipping HSPU/ 20 Push Presses @db heavy DB * 15 Target burpees 3. 3 sets * 14 alternating reverse lunges 35/60…
2023.10.09.
A. Warm-up: 5’ Gym. + 60s. Shuttle Run (15m) 30s. Rest x 3 sets with increasing volumen! B. EMOM 10’ 5 Strict HSPU + 5 Strict C2B pull-ups Open: 7 Push-ups + 7 Double KB sumo DL high pull C. Metcon 45 Clean & Jerk @ 30/45kg 45 T2B (open: K2E) 45 Thruster…
2023.01.03. Kedd
1. 2 sets: – 10 deadbug pullovers @light KB – 10 deficit calves raises https://youtu.be/lPvnv4VJ4-Q – 10/10 seated band pulls https://youtu.be/tUU-0soQOrE 2. E30″ /20″ work- 10″ rest/ for 9′ First: 20″ seated pike up https://youtu.be/Y44yE6dabcg Second: 20″ arch up https://youtu.be/dMirQ7T3adU Third: 20″ wall facing hs hold 3. 4X 2 rounds / 1 min…