2019.10.05.-06. SZ-V
A) gymn + games
B) ‘Zeus’ in pairs
(change anyhow)
3 RFT:
– 30 WB
– 30 SDHP @42/30
– 30 Box Jumps
– 30 Push press @42/30
– 30 cal row
– 30 Push ups
– 10 Back squats @bw (avg.)
C) long streching
Kapcsolódó bejegyzések
2019.01.31 Csütörtök
A. Warm-up: Gymn. + 3 sets of: 12 Dead bug 8/8 Single-Leg RDL @ without weight 12 Russian swing @ easy weight 12 TRX row B. Every 30s. x 8 min. Odd: 5 Tng Deadlift @ 55-60% of 1RM Even: 5 Burpee C. EMOM 10’ Odd: 6-8 Strict Pull-ups / 12–15 TRX row Even: 40m…
2019.01.28 Hétfő
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 82.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU Ring MU Kipping or Butterfly…
2019-06-22. Hétvége
Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…
2019.03.15. Péntek
SMR + A. 2 rounds 2′ row/ski/bike 1′ Plank 15 Air squats 1′ Arch hold B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10′ C. 4x 1′ work / 30″ rest (18′) 1. Wallball 2. P. Clean @50/25 3. Facing Burpee D. 4 sets of: 5/5 Windmill 15/15 Pallof…
2019.08.01. – Csütörtök
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
2019-05-09. Csutörtök
Warm up: 3 rds *15 snow angel * 10/10 m front rack KB carry *15 down up B)Lifting, strength a) Strict press E90” for 7’30” (5 rds) *3 reps, not tng, from ground b)KB clean, every 30” for 9’ (6 rds) I. 5 reps- left arm II. 5 reps- right III. 10 hollow rock …