2023.07.28. Péntek

A. Warm-up:  3 set 100 Single-unders  10 Ring Face pull  10/10 Single-Leg glute bridge  45/45s. Side plank   B. Practice 8 min. (You can choose one)  Ring MU  Or Double-unders  Then,  1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders  C. Wod 10 Rounds for time: RX:  3 Ring MU  10m…

A. Warm-up:  Amrap 6’  50 Mountain climbers  1/1 TGU @ 12/8kg KB  10 Scapula pull-ups 10 Banded good morning B. Wod Amrap 15’  RX: 10m Walking Russian swing 16-24/8-16kg 10m Handstand walk 10m Lunges walk  10m Tiger walk OPEN:  10 Walking Russian swing  10m Lunges walk 10m Burpee broad jump 10m Bear walk C. Strenght…

A: activation – 2 sets 10 childpose Y raise 30 sec cardio @mod 5/5 SL RDL hold (5″ hold each reps) 15 sec cardio @hard B: practice – 6 mins 6-weeks-goal session C: 3 sets 4 snatch grip RDL @31X1 @75-80% 4 wtd double box dips @31X1 90-120″ rest between rds D: for time – TC:…

WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A.3 rounds  – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B Snatch  E90″ – 3 sets (speed focus) 3 Snatch High…

warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Metcon Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold

A: activation – 2 sets 5 walkout 10 deadbug 15 bw good morning 1′ cardio + 2 sets 2/2 turkish get up @mod 5/5 windmill B: 5 rounds for time 5 weighted push up @15/5 kg plate 10 push up C: 12′ AMRAP 8 db snatch @right 8 db oh walking lunges @right 8 db snatch…