2018.06.15. – Péntek

Warm Up: 3 rounds of: 20 Shoulder Taps in Plank Pos. (Push Up Pos.) 12 Hollow Rock 6 Empty Barbell Press A)OTM 8’ Odd: Push Press x 3 (no TNG) Even: Rx: Strict Pullup x 5-8, Open: Banded or Ring Row x 10-12 B)Varazdin TD Workout 2: 40 WallBalls 40 Deadlift Rx: 50/80 kg, Open:…

A) gymn + wu B) E30″ for 8′ 1) 6 OHS @30/20 2) 10 butterfly situp Rest 2′ C) E30″ for 8′  1) 6 hang power snatch @30/20 2) 6 pistols (open:4 candlestick roll to pistol) Rest 2′ D) E30″ for 8′ 1) 8 stoh @30/20 2) 12 DL @30/20 E) 5 sets  10″ hollow…

Warm-up:  10m Tiger walk – forward 10m Tiger walk – backward 10/10 Upright row @ easy DB or KB  10/10 Windmill @ easy DB or KB  15 Jumping squats  x 3 rounds  A. Squat snatch – heavy single  Then, 3 Rounds of:  3 Squat snatch @ 70% of A 2 Squat snatch @ 75% 1…

WU: 5′ gymnastic, then… 4 slow rounds: – 8 Snow angel – 4/4 Cossack squat – 8 OHS with pipe A. E2’ – 5sets RX: Snatch High pull + 2 Squat snatch + 1 OHS @60-70% Open: Snatch High pull + 2 Squat snatch + 1 OHS  practice with light/medium weight B. E90′ – 4 alt. sets Odd: 4…

A. Warm-up: Amrap 6’  50 Mountain climbers  1/1 TGU @ 12/8kg KB  10 Scapula pull-ups 10 Banded good morning B. Amrap 15’  RX: 10m Walking Russian swing  10m Handstand walk  10m Burpee broad jump 10m Tiger walk OPEN:  10 Walking Russian swing  10m Tiger walk  10m Burpee broad jump 10m Bear walk C. Every 2’ x 4…

Wu: gymn+mobility + zumba + aerobic A:team of 2 400m/400m human carry B:team of 3 ……40min tc’ 2000m row 666m/666m/666m then 2 people max reps: abmat sit up 50 hrpu syncro 2000m row  666m/666m/666m then 2 people max reps: wall ball 12 rope climb 2000 row 666m/666m/666m then 2 people max reps: syncro am swing 50 syncro burpee 2000m…