2018.12.07. – Péntek

warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold

A)7’ amrap: – 12 scapula push up – 6 sitting snow angel by wall – 12 goblet squat@light  – 3/3 cossack – 12 Dead bug B)Clean and Jerk (squat clean+split jerk) Rx: Daily 2 RM ( no tng but 2 RM) in 12’ Open: 6x 2 same weight, then rack jerk practice C)E2’ for 8’…

A. Warm-up: 5’ Gym.  + 60s. Shuttle Run (15m)  30s. Rest  x 3 sets with increasing volumen!    B. EMOM 10’  5 Strict HSPU + 5 Strict C2B pull-ups Open: 7 Push-ups + 7 Double KB sumo DL high pull    C. For time:  45 Clean & Jerk @ 30/45kg  45 T2B (open: K2E) 45…

A)Gymn + 4 RNFT: – 6 bb thrusters – 8 bb muscle cleans – 10 rev lunge B) E2′ for 12′ – 6 sets , climbing 6 hang squat clean C) EMOM 16′ – 4 sets 1) 2 legless / 3 rope climb asc. 2) 20-12 pistols 3) 2*6 m HSW ( open : wall…

A) amrap 6′  – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Bergeron Open Test’  AMRAP 20′  50 wb 50 du 40 box jump 40 t2b 30 c2b 30 burpee 20 power clean  20 jerk 10 power snatch  10 muscle up @ 65/45kg / open:45/25kg…

WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing   A. 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM   (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30)   B. 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…