2018.11.01. – Csütörtök

Warm up after SMR:  3 rds: *250 m easy row *30” Superman hold * 30” Plank (Feet in fitball/BOSU, etc) *20 Alternating Box Step A) In team of 3 (or 4)~ 3 rds:  Min 1- Dumbbell bench press, alternating x 14-16 reps Min 2- Split squat x 6/6 Min 3- Kettlebell one-arm row x 8/8…

A. Warm-up:  50 Jumping jack  10 Russian swing @ medium weight 20 Air squat  30s. Dead hang on bar  x 3 sets  B. Squat clean – warm up to 70-80% of 1RM  Then, EMOM 8’  1 Squat clean @ 70% of 1RM  30 Double-unders  C. For time:  21-15-9-15-21 reps of: KB dead snatch @ 24/16kg …

A) Dynamic warm up in 5-6’ like running school, jumps, lunges,glutes act… B) OTM 8’ Rx: Odd: 6/6 heavy lunge steps (back racked) (alternating)~ 65/45 kg Even: 16 heavy Russian swing Open:  Odd: 16 front rack lunge@2x KB Even:16 russian swing C) Power clean’s ladder :2 rounds Rx: Min 1- 3 Lateral Burpee+ 10 power…

A: smr, gymnastic, mobility B:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up C:partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 10 bench press Rx:80/55 Open: 50/30 500m run D: Streching    

A1: 8-10min shoulder and hip mobility A2: AMRAP 5′ – 5-5 one arm light kb snatch 12/8 kg – 5 hindu push up – 5 -5 cossack squat B: 10min TC’ Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs Open: Snatch practice: no max…

Warm up: 5’ amrap: 10 goblet squat@ light KB 5/5 CJ @ KB 15 m bear crawl 10 snow angel A)Work up to daily max or heavy weight in squat clean in 8’ Practice, than go heavy! B)STOH, not from ground; for time: 12 reps @ ~70 % 10 reps @ 75% 8 reps @80%…