2019.12.07. Szombat

SMR + Gymn. + A. AMRAP 10′ 20 cals on cardio machine (200 m run if you want) 10 Pushups 15 Air squats B. 5 rounds of: 16 Alt. floor presses 16 Alt. pendlay rows /1’30” rest btw sets/ C. For time: 21,18,15, 12…3 Jumping squat GTOH @20/10 plate D. 3 sets of: 15 banded…

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…

A. Gymn.+ 2 rounds: 16 alt.  see-saw KB presses 8/8 windmill @kb 15 air squats Then, Barbell warm-up together   B. Weightlifting, Let’s see your MAX ! Power Clean & Jerk    C. For Time  „Grace” 30 Clean&Jerk @ 61/43    D. Acc. Work: 4 sets 20m double kb overhead carry 20m dwarf walk 60m…

A. Gymn. + 3 rounds: 40″/40″ side plank 10 hamstring curls @TRX/fitball 15 banded pull aparts B. Snatch Complex 5 sets   /1’30”-2″ rest btw sets/ 1 Power Snatch + 2 Low hang p. snatch @75% of 1RM P.Snatch C. Back Squat 4×7 (3-1-x-x)    @60% of 1RM D. WOD – EMOM 16′ 1. 12/15 cals row…

  1)3 sets – 10 hip thrust and 20″ hip thrust hold – 20″ plank – 10 barbell deadlift 2)Deadlift 5×3, not tng 2′ rest btw sets 3)4 sets for quality, 1′ rest btw sets – 12 russian swing@heavy – 20/20 bottom up kettlebell hollow body flutters – 10 abwheel – 10 goblet squat @heavy…

A) gymn + games B) „The Seven” Seven rounds for time of: 7 Handstand push-ups 60/40kg Thruster, 7 reps 7 Knees to elbows 110/70kg Deadlift, 7 reps 7 Burpees 7 Kettlebell swings @32/24 7 Pull-ups C) acc. 50 reps: – pallof press – banded pull apart