2018.11.03. – Szombat

Warm up: 3 sets of: – 20″/20″ Single-leg plank – 15 Deadlift@ light KB – 25″ Hollow hold – 200 m easy run A) 10′ OTM: Odd: 5 TnG Deadlift @ ~ 70 % of 1 RM (Open: 10 reps 40/60 kg) Even: 12 Box Jump B)AMRAP 10′ – 20 Medball Clean (squat) @ 6/9…

WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light    A. 3 rounds: 45″ MU  (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest   B. EMOM 10′ Rx:…

Szerda  WU with Partner:  (You go, I go)  4 rounds of each:  8 Am. Swing @ medium w. 8 Air squat 8 Push-ups   A. Partner workout:  (Divide anyhow)  For time: 1000m Row  100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100 Wall ball 100 Deadlift  100 Box jump-overs…

A. WU: 400m slow run 3 rounds: – 8 Shaolin – 12 Pushup – 12 KBSDHP B. Warm up for Clean & Jerk C. Work in pairs: AMRAP 30 minutes – 201 m Running with medballs together – 8  Clean&Jerk RX: 60/40kg, Open: 45/30kg – 8 T2B (Open: K2E or Leg raises) – 20 Wall Ball Run…

Csütörtök  WU:  3 Rounds of:  10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. In 10 minutes:  RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of:  1 Cluster + 2 Thruster + 3 Push press B. In 10 minutes:…

A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B: 8min : Rx: Triple under Open: DU under practice C: 10-8-6-4-2 Shoulder press, climbing du kb 90 sec rest D:10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open: 15/10kg – Thruster – V-ups E: Streching w….