2019.02.16. Weekend
A. Warm up with Games
B. Partner Wod / For Time
180 Human Carry / change at 30 m
100 Wallballs / change at 10 reps
1500 m Row / ..300 m
75 Burpees / syncron
800 m Run / together
100 Am. Swings / ..10 reps
Kapcsolódó bejegyzések
2019.09.20. Péntek
A) gymn + 3 rounds: – 60m shuttle run – 6 jumping squats – 6 hindu push ups B) Amrap 20′ 400m row 12 alt. shrimp squats 6 m hsw (open: 12 steps HS march) C) 5×5 banded deadlift, climbing D) 2 x 35 UB abmat sit ups
2019-12-10. Kedd
1)6′ AMRAP *20 jumping jack * 30″ superman hold *10 m bear crawl *15″/15″ side plank 2)BSQ 4×3, same weight (80-85 % of 1 RM) 2′ rest btw sets 3)18′ EMOM:40″ work/20″ rest Min 1- DU/SU Min 2- Hand release push up Min 3- Box jump 4a)Wall sit hold, double KB in front rack 3x 30″…
2019-12-23. Hétfő
1)2 sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Dead Bugs x 20 2)Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/left Station 2 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/right Station 3 – 12 Band-Resisted Rows with barbell Station 4 – 45-60…
2019.03.01. Péntek
A. Gymn. + Barbell warm up: 3 rounds: 5 deadlifts+ 5 clean pulls+ 5 high pulls+ 5 hang p. clean+ 5 fr. squats+ 5 push presses+ 1′ Plank B. Clean & Jerk (no tng) 3×3 @80 of 1RM 3×2 @85 2×1 @90 C. For time 10 rounds TC’ 10′ 30 DU / 90 Single under 3…
2019.03.27. Szerda
A) gymn + 100m tiger walk *E30″ : 1 air squat B) Work up to max : weighted pistol (both leg) C) EMOM 12′ – 4 sets 1) 10 alt pistols 2) 14/10 cal row 3) 14 push-ups + 4 burpees D) EMOM 12′ – 3 sets 1) 10 burpee-deadlifts @ double DB!!! (You choose…
2019.09.13 – Péntek
A. Warm-up: Gymn. + 3 Rounds of: 50 Jumping jack 10 Joga push-ups 10 Empty BB deadlift 20 Air squats B. “Running clock” 0:00-8:00 “GRACE” 30 Clean&Jerk @ 60/40kg 8:00-22:00 For time: 100 Lateral burpee Then, in the remaining time 1 rep Max Clean&Jerk C. Front squat @ go to heavy Triple! …