2024.03.28. Csütörtök

WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge   A. 8’ handstand walk practice Open: handstand  hold and freehanstand practice   B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU   C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU)  12…

A. Warm-up:  20 Opposite arm-leg raises in Tiger Pos.  20 Band pull-apart / easy band  20 Cossack squats  x 3 sets  B. Pistol squat “practice”  RX: weighted pistol squat x 6 reps alternating  x 5 sets  C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…

Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 2 snatch , start 40-45% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 basic double kettlebell 15 c2b 30 du 3 min…

A. Warm-up: Gymn + Amrap 8’  50 Double-unders / 100 Single-unders 10 Reverse snow angel  5/5 Half kneeling KB strict press @ easy  10 Kang squat @ without weight  B. Max unbroken Double-unders  *only 2-3 attempt  C. “DT” with box  5 Rounds for time: 1 Round of “DT”  15 Box jump @ 60/50cm  Tc: 15’ …

 Gymn. + Amrap 8′ • 1 min shuttle run • 12 dead bugs • 12 good mornings @plate • 8 squats   Practice: du, pull up, mu, hspu Back Squat 3×10 @moderate weight Metcon: For time: 15-12-9-6-3  -Burpee  -Shoulder Press @ 40/25  -Pull- up EMOM 9′ -30 Russian Twists @medball -20 Sit-ups @medball -Rest

Mobility: Ankles+Hips 2 RDS                                                                          – 1 Length Duck Walking                     …