2023.05.11. Szombat

A: gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B: E90″ for 12′ – 8 sets 5 power clean & jerk climbing C: Metcon  7 rds 5 burpee 7 thruster 40/30 kg basic double kb 20/12 10 cal row D: Acc 5 sets:…

A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps  Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s.  Alt. V-ups x 20 reps  B.BSQ Every 2’ x 5 sets  Back squat x 5 reps @ 70% of 1RM  C. Weighted Strict…

A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing  10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left)  10 1-Leg Hip thrust + 10s. Hold (right)  20 Cossack squats (slow)  B. Every 2’ x 5 sets  Back squat x 5 reps @ 77.5% of 1RM  C. Amrap 3’  RX:  1 Bar…

Wu: gymn+ mobility A: 2rds 25 cal row 25 band good morning 25 hip trust B: 12 min Find your daily max  1 RM Sumo deadlift C: For time 50 shoulder press 40 /30/25kg D:EMOM 20 -15/12 cal skierg – 3-7 sand bag or slam ball clean+ over to shoulder – 20 m lunges du kb…

A. Warm-up: Gymn + 3 sets of:  15s. Hard + 45s. Easy tempo Row 2 Wall climb  24m (2x12m) Double KB front rack carry  10 Hollow rock  B. Tall kneeling Double KB push press  x 5-8 reps @ moderate/heavy  x 3 sets  C. Dead stop HSPU  RX: Strict @ 3-5 reps  Open: Kipping @ 5-7…

Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D: Metcon 3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg basic…