2023.10.25. Szerda

1. Warm- up + 3 sets * 8 Cals row * 12 Dead bugs * 20″ Single- unders 2. AMRAP 12′ – 21 Pullups – 42 DU’s – 21 Thrusters – 18 C2B – 36 DU’s – 18 Thrusters – 15 BMU – 30 DU’s – 15 Thrusters   3. For Time / Recovery Tempo…

A: activation – 2 sets 6 walkout 12 alt. toe touch 6/6 turkish sit up @mod. +2 sets 6 yoga push up 6 kang squat 10/8 cal cardio B: practice – 8 mins choose your 6-weeks-goal and start to reach it (dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu…) C: 3 sets 3-5 hspu…

A. Warm-up:  10m Inchworm 10/10 Suitcase deadlift @ easy KB  10/10 Windmill @ easy KB  30/30s. Side plank x 3 sets   B: Metcon 30 rds 3 deadlift 60-80/40-60 kg / basic double kettlebell or dumbell, choose weight 1 lateral burpee   then   20 rds 2 squat clean 40-60/25-40 kg 2 lateral burpee  …

WU with Partner:  (You go, I go)  4 rounds of each:  8 Am. Swing @ medium w. 8 Air squat 8 Push-ups   A. Partner workout:  (Divide anyhow)  For time: 1000m Row  100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100 Wall ball 100 Deadlift  100 Box jump-overs 1000m Run …

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…

A: activation – 2 sets 12 alt toe touch 10 snow angel 5/5 tall kneeling shoulder cars B: 2 sets 30″ row @mod 10-15 strict press @empty bb 10-15 sup ring row C: Power Clean & Jerk – EMOM 6′ 2+1 reps 1-2′ @60-65% 3-4′ @70-75% 5-6′ @80%  D: E3′ x 4 8-10 bent over…