2023.12.30. Szombat
A: Gymn+ mob
3rds
60” inga run
10 cat camel
60” skierg
10 wall squat
B: Strenght
5×5 Turkish get up, climbing weight
C: Metcon
3 rds
50 swing 12-20 kg
50 sit up
50 cal row
D: Full streching
Kapcsolódó bejegyzések
2023.06.29. Csütörtök
1. 2x * 1 min Jogging * 5/5 World Greatest Stretch * 2/2 Scorpions * 5/5 Cossack Squats 2. Skill – in 8-10 minutes * choose your weakness 3. AMRAP 24′ * 300m Row * 7 Burpee Box Overs @100/120cm * 20/20m D-ball or Sandbag Carry on Shoulder * 14 Reverse Lunges @sandbag or d-ball / bear…
2023.07.26.
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Push Jerk climbing heavy, floor the start 5×6 Rest 60-75s. btw. sets C.Wod Then.. For time: RX: 50 Box jump 60/50cm 40 Push-ups 30 Hang power clean 70/45kg 20 Back…
2023.03.06. hétfő
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex 1 snatch lift off + 1 segment power snatch + 1 hang power snatch C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…
2023.01.19. Csütörtök
1. 2 sets – 10/10m bottom up KB carry @easy w. – 5/5 dead bug KB pullovers – 3 wall walks 2. EMOM 16′ for max reps 1. cals on a cardio machine 2. tuck up with arm support 3. barbell hang clean and STRICT press 4. active rest – walking…
2023.06.08. Csütörtök
1. General warm up + Full body rolling 2. 4x AMRAP 8′ A. * 10 Burpee * 10 V- up * 10 Push-up /chest to abmat/ – 2 min Rest B. * 100 m shuttle run * 10 Abmat sit- up * 10 Box jump @50/60 – 2min Rest A. – 2 min Rest B. 3….
2023.02.01. Szerda
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…