Wu: Gymn + pvc mob
A: 2 rds
2 min frog position
20 plank to push up
5 hindu push up
20 dead bug
B:10 min Power snatch&ohs technik practice
C: E2mom x10
10 invertalt ring row
10 push up (rx push up jump to plates 5/10/15/20 kg)
D:3 rds
30 m kb carry left arm front rack
30 good morning w. band
30 m kb carry right arm front rack
30 weighted sit up
1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) Burpee box jump over 60/50 D:4x 30 sec L pull hold + 5 sttb E:streching
Wu:gymn+dynamic full body mobility A:2 rds 20/20 windmill 30 floor press kb choose weight B: For Time Team of 2 10 rds 10cal aab 10 wb 2′ rest 10 rds 10 cal row 10 burpee over row C:for time 50 ttb D: strech
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
A. 3 Sets 8/8 Cossack Squat 8 Scorpions 10 Good Morning with Stick 10 Pass-Through with Stick B. For Time Buy In: 60 Alt. Reverse Lunges Then, 27-21-15-9 Burpee Chair Step-Up Russian Swing Cash Out: 60 Butterfly Sit Ups C. 4 Sets Not For Time! Turkish Get Up X 1 Rep + 5 Windmills* Side Plank…
1. Gymn. + Shaolin warm-up + 2 rounds: • 15 good mornings @seprűnyél • 30 sec walking plank • 20/20 sec side plank @leg raise /a felső lábad folyamatosan emelgeted, nem kell magasra/ 2. ‘Just the Ass ‘ For time • 100 air squat • 80…
