2019.11.23. Szombat

A)Warm up: 1x * 500 m row * 1’ plank hold * 8 inchworm * 20 air squat *1’ run  B) Lifting, strength a)TGU 3×2/2, same KB b)Front squat 3×5, climbing Start ~ 70 % of your 1 RM 2’ rest C) TRX complex: 3 sets – 12 knee tuck – 8 pike  – 6…

1)SMR, gymnastics, animals 2)4 rounds – 1000 m row – 4′ AMRAP: 35 DU/ 70 SU, 40 mountain climber, 30″ plank 1′ 30″rest btw rounds 3)3 sets – 8/8 one arm row /KB – 30″ superman hold + 15″ hollow

A) Gymn + 4 RNFT: – 3 get up Johnie – 6 alt T2B – 6 clappin’ push ups – 9 RKC swings @easy B) EMOM 30′ – 5 sets 1) 10 alt pistols 2) 15/11 cal ski 3) 15 KBS @28/20 4) 10 alt pistols 5) 15/11 cal Assbike 6) 7 T2B + 21…

Gymn. + A. 3 rounds: 1′ Jogging 10-10 Cross body deadlifts 5 Strict pullups B. Find your 1RM deadlifts in 10 minutes. C. AMRAP 9′ 50 Air squats 30 Clean&Presses (change anyhow) @16/24 10 Bar Muscle ups / Jumping Bar Muscle up!! D. 4 sets: 50″ Sandbag hold @min. 35 kg 15 Butterfly situps @heavy…

A)Warm up: 5’ AMRAP – 10 m Bear crawl – 20” HS hold – 10 banded good morning – 5 burpee B)Lifting, strength Deadlift Daily 3 RM (not tng) 2-3 min rest C) WOD 5 rounds of 50” work/10” rest – 12 deadlift (tng) @70% – AirBike – 30” HS walk or animal walk – row…

  1)5′ amrap *10 OHS facing the wall *20″ HS hold/wall *20 jumping jack *8/8 lunge steps   2)4 rounds not for time – 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.) – 2 rope climb   3)For time – 12 back squat@40 % of your 1 RM…