2019.04.06.-07. WEEKEND
A) gymn +
600m run + 3 air squats after every 40 steps (4 steps in – 4 steps out -> nose breathing)
B) ‘Akker’
10 RFT:
22 push ups
22m walking lunges
22 air squats
22m bear crawl
200m Run
TC: 50′
Kapcsolódó bejegyzések
2019.08.13 – Kedd
A. Warm-up: Gymn + 3 sets of: 5 Inchworm 10/10 Upright row @ KB 10/10 Half kneeling strict press 10 Ring row 15 Air squats B. Strict press – from rack 4×6 reps @ same weight *Try to heavier than last week C. “Karen” For time: 150 Wall ball @ 9/6kg *Target time:…
2019-05-30. Csütörtök
Warm up 3 rounds * 30” HS hold * 10 down up * 12 alt box step Lifting, strength E2’x5 2 push press + 1 rack jerk WOD 4 rounds for time * 15 STOH@35/50 kg * 15 deadlift * 16 alt lunge steps, no weight Acc. Strict T2B 3×10-12
2019.04. 27. WEEKEND
A) Gymn + Games B) Skill : pegboard or rope climb C) ‘Holleyman’ 30 RFT: 5 WB 3 HSPU 1 power clean @100/70
2019-05-22. Szerda
A) Warm up 9’ EMOM Min 1- 50-60 SU Min 2- 15” L-sit hold on bar + 15” hollow hold Min 3- 20-25” HS hold (freee or by wall) B)Lifting, strength a)Back squat 4×3,same w.@~ 85-90% of 1 RM+ 1x AMRAP set b) HSPU 6’ EMOM 6-10 reps C)Aerob capacity 🙂 Run 15’ outside (when…
2019.10.17. Csütörtök
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30″/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
2019.01.04 Péntek
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt. DB…