2019.09.26. Csütörtök
A) gymn + amrap 6′
2, 4, 6…
Down up
V up
Air squat
B) 5km row
C) 8×4 split jerk, across
Half of the group starts with the rowing,
the other half satrts with the jerks, then change.
Kapcsolódó bejegyzések
2019.10.23. Szerda
A) gymn + games B) amrap 10′ (moderate tempo) 230m run 10 SDHP 10 box jumps C) amrap 23′ (in pairs) – 10/10 burpees over the partner / Plank – 23m/23m wheelbarrow – 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts) – 23 synrcon sit…
2019-05-13. Hétfő
Warm up: banded shoulder mobility + 4’ AMRAP *12 down up * 6 T-push up * 6 TRX row * 12 TRX mountain climber Lifting, strength Bench press 4×2,same weight 2’ rest btw sets WOD a) Jackie: for time, TC: 12’ 1000 m row 50 thruster@20/15 kg BB 30 pull up/30 TRx row b)5 round…
2019.04.19. PÉNTEK
A) gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 SU B) EMOM 9′ Push Jerk triples @ 70% C) Front squat 3 * 3 @ 85% D) 3 ub sets of: 15 butterfly C2B 12 butterfly pullups 9 T2B E) E30″ for 7′ 1) 30 DU’s 2) 10…
2019.01.16 Szerda
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the remaining…
2019.11.30. Szombat
A. Gymn. + Warm-up together B. For max reps target burpee 4 rounds of 5′ /3′ rest btw, sets/ 400m row 60 DU’s / 100 Single-unders 20 SDHP’s @42,5/35 × max reps target burpee C. Cool down
2019.09.23. Hétfő
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 3 ohs (open:1 power snatch +…