2019.12.02. Hétfő

A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…

Gymn. + Warm up + A. 3 slow rounds: 15 m duck walk 5 inchworms 10 reverse crunches 20″/20″ side plank B. E2′ for 10′ Back Squat 5×1-2 @92,5% of 1RM C. Weighted Pushups 4x 8-12 reps (1’30” rest btw sets) D. RX : 19.2 Beginning on an 8-minute clock, complete as many reps as…

A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing  10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left)  10 1-Leg Hip thrust + 10s. Hold (right)  20 Cossack squats (slow)    B. Warm-up for Clean & Jerk in 5 minutes Then.. Clean & Jerk @ 1RM    C. EMOM 10’  Clean…

A) gymn + 3 x 10m tiger walk 10 sit ups 5 get up johnie B)E30″ for 30′ – 10 sets 1) 6 HSPU (rx:strict)  2) 6/4 cal row 3) 6 burpees 4) 6 slam ball over the shoulder @heavy 5) 6 pull-ups (rx:c2b)  6) 6 cal assbike C) 5×5 Back squats, climbing

A) gymn + AMRAP 6′ 6 crab & reach 6 cossack squats 6 hindu push ups 6 ring rows B) EMOM 10′ – 5 sets 1) 16 pistols 2) 15/12 cal Ski Rest 5′ EMOM 10′ – 5 sets 1) 14 pistols 2) 15/12 cal Row Rest 5′ EMOM 10′ – 5 sets 1) 12…

A. Warm-up:  50 Jumping jack  30 Mountain climber  10 Banded good morning  10 High box steps @ 70/60cm 60s. Plank x 3 rounds  B. Amrap 10’  10 Box jump @ 60/50cm  5 Kipping HSPU  Rest 3:00 C. Amrap 10’  20 Cal Row  10 Alt. Pistol squats  Rest 3:00 D. Amrap 10’ 30 Air squat  15…