2020.03.25. – SZERDA

A: 3 sets  20 alt shoulder taps in push-up pos. 15 Plate hops  10 Hollow rock  8 down-ups  B: 20 rounds for time of: 1 Wall Climb  4 Tuck Jumps  8 russian swing  C: 3 sets:  10/10 suitcase Deadlift 15 Arch Rock

A) gymn + amrap 5′ (easy) – 15″ walkout – 15″ scorpion – 15″ toe touch – 15″ alt V-up C) Partner Workout  with a runnning clock… 0:00 – 18′ AMRAP 18′ /IGYG/ – 5 power cleans @50/35 – 7 KBS @24/16 – 3 rope climb asc. – 7 t2b – 5 STOH @50/35 18:00 –…

A: 3 rds 40 shoulder taps in push up position 20 alt. V-ups 40 (20/20) suitcase deadlift easy weight B: „Saturday party 2 „ 250 simple under 50 alt hang clean and jerk w. Aviz/weight/kb/db 200 simple under 40 alt hang clean and jerk 150 simple under 30 alt hang clean and jerk 100 simple under 20…

  Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: 15 min ONLY Snatch practice C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…

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 % (…

A) gymn + 2′ easy Row/Ski/Bike + 2 sets of : – 6 hip flow – 12 toe touches in push up pos. – 36 Butt Kickers B) AMRAP 30′ – 5 walk-outs – 10 ring rows – 20 floor presses w/15/10 plates – 30 air squats – 40″ max effort Row – 300m Run…