2024.07.06. Szombat

Gymn+wu+Mobility: Ankles+Hips            2 RDS              – 2 Lenghts Burpee-Broad Jumps                                           – 10 Scapula Push-ups                                – 60″ Rowing   A. Metcon For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…

A. Warm-up:  Amrap 5’  5 Inchworm  10/10 Single-arm R. Swing @ 12/16kg KB  15 Air squat  B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min.  Then.. Every 90s. x 6 sets  Squat clean + Hang squat clean + Front squat @ 80-85% of B  C. Max…

Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313   B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg   C:Acc 100 supermen extension every rest 20 sec…

A: 3 rft 12 “s” 10 russian babymakers 8 kb halo B: Power 10-9-8-7-6-5-4-3-2-1 Double kb- db Shoulder press 3-5 chin up C: Metcon Amrap 20’ 50 gorilla row 40 triceps band 30 alt biceps curls 20 burpee 10 strict ttb   D: Lunge 5x 20 cal row 30 sec rest btw sets

Mobility: Shoulders+Hips+Ankles     Activation: 2 RDS      – 10 Scapula Pull-ups                      – 1 Lenght Inchworm           – 10 Hollow-Arch Swings (active lats)                   A. 8′ EMOM Complex: 1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique) B. Metcon: AMRAP 8’ 2,4,6,8… -Bar Muscle-ups -Hang Power clean…

A. Warm-up:  100 Single-unders  10 TRX Face pull  10/10 Single-Leg glute bridge  45/45s. Side plank x 3 sets  B. Practice in 5-8 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. 10 Rounds for time: RX:  3 Ring MU  10m…