2023.02.23. Csütörtök
1. SMR and Mobility in 10 min
2. EMOM 30′
1. 45″ Rowing
2. 12-15 WB
3. 45″ Assault Bike
4. 10 Burpee Box Step Overs
5. 45″ Ski-erg
3. Acc.Work / 4 sets
– 12 Supinated Grip Ring Rows
– 12 Skull Crushers
– 12 KB Pull-overs
Kapcsolódó bejegyzések
2023.08.28.hetfo
WU: 3 rounds of: – 100 Simple under – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy double (2s. pause in the bottom pos.) OPEN: Pause front squat 6×2 reps , moderate weight B. „Mod. Nasty girl” RX: 3 rounds for time: 50 Air squats 7 Ring or Bar…
2023.05.22.
Week 6: day 36 Wu: 3 rds 10 russian jv 10 bird dog 30 sec thoracic mob 10 db db bench row A: 10 min Find Your Max C&J B: BSQ 4×5 (80-85%) C: love 1000 m run/1200 m row 50 thruster 30/20 kg 30 c2b/45 ring row D: 3×1 min Max barbell…
2023.07.21. Péntek
Wu: 2 sets 6/6 scorpio 12 Y 6/6 cossack sq 12 snow angel Deadlift: 5x 10 tempo deadlift (3 sec down, 1sec up) mod Wod: 3 rds 30 Box jump 300 m run/ 400 m row 30 Am swing 16-24/8-16 kg 300 m row 30 Hspu/ pike /hr push up Acc: 3-4 set…
2023.04.24. – Hétfő
Week 2: day 8 Wu: 3 rds 16 alt hip thrust 14 scapula push up 12 alt v-ups 10 cal row A: Snatch technik 7×3 pause deep squat snatch / basic power B: Bsq 8 min’ 4×9 (55-60%) C: Ma 2 rds 75 du 50 wb 25 ttb Streching!
2023.08.18.Péntek
Wu: 3 rds 15 hswlk/ bear walk 6/6 one arm kb sumo deadlift high pull 12 lateral bos step overs A)TGU 3×3/3 climbing B)Rx: Strict pullup 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C: Wod For time: TC:12’ Rx – 30 Pullup – 15 Box…
2023.08.29.Kedd
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 6′ RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean daily max or 1RM OPEN: 8×3 Squat clean , climbing C. Wod For time: …