2019.12.05.Csütörtök

A. Warm-up: Gymn + 3 sets of:  15s. Hard + 45s. Easy tempo Cardio machine (Row, Bike, Ski)  2 Wall climb  24m (2x12m) Double KB front rack carry  15 Banded good morning    B. Strict press – from rack  6×2 reps @ same weight *Try to heavier than last week   C. 3 Rounds for…

A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps  Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps  Alt. V-ups x 20 reps  60s. Squat pos. Hold    B. For time:  12-9-6 reps of: TC: 7’  STOH @ 60/35kg  Front squat…

Wu: Gymn + wrist & elbow mobility A:3 rds 10 scapula push up to downdog 10 face pull Y press with easy band 10 frog jump 10 shoulder taps hs hold position B: 8min open hswlk practice rx:4 rds obstacle hswlk ( last 4 week ) C: Otm 30’  – 8-10 burpee box facing jump…

A. Warm-up: Gymn. + 3 sets of:  10 Down-ups  10/10 Upright row @ easy KB  10/10 Suitcase Deadlift @ easy KB  10 PVC pass throught  10 PVC OHS  B. Barbell warm-up for Snatch  Then.. Pause squat snatch @ daily max in 10 mins.  *3s. pause at the bottom pos.  Open: Power snatch (technic)  C. 3…

Gymn. + Team Games A. Every 4′ for 30′ First 4′ (AMRAP) 12 db kB cleans 40 du’s / 100 single unders 12 hrpu’s Second 4′ (AMRAP) 250 m row 12 db kB push presses 12 Jumping lunges Third 4′ (AMRAP) Run B. Core / 5sets of: 15 hollow rocks 15 medball sit-ups 15 arch rocks…

A)Warm up: 5’ amrap – 6 walkout – 2 wallclimb – 8 goblet squat with 2” hold at bottom – 5/5 hip thrust, 1 KB in overhead; single arm B)Lifting, strength a)Squat snatch (Open: Power snatch) daily max in 12’ b) Power snatch 30 reps for time@ 55 % of a) C)WOD 15’ amrap –…