2020.04.11-12.
Warm Up: Gymn
A. 3 Rds not for time
10/10 Single Leg Romanian Deadlift
20 Alt V-Ups
20 Alternate Tou Touch
B. 4 Rds For Time
100 Mountain Climber
50 Sit Up
20 Hand Release Push Up
C. 3 Rds
30 Arch Rock
30 sec rest btw sets
Kapcsolódó bejegyzések
2020.12.21.- HÉTFŐ
A: 2 rds 30 shoulder taps in push up position 30 knee to elbow 30 hip thrust B: „CONFUCIO” 3 rds 100 jumping jack 25 burpees 50 sit up 100 jumping jacks 25 burpees 50 leg raises C: Streching
Péntek
A. Warm-up, Mobility Together B. For Time: TC’: 20′ • 10 burpee box get overs @100/120 cm • 15 Clean&Jerks @45/30 • 10 BBGO • 15 C&J @50/35 • 10 BBGO • 10 C&J @55/40 • 20 Pistols • 10 C&J @60/45 • 20 Pistols • 5 C&J @65/50 • 20 Pistols • 5 C&J…
2020.06.24. – SZERDA
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
2020-10-07. Szerda
1)5′ amrap * 8 OHS facing the wall * 6 BB sn deadlift + 6 sn high pull * 10 m bear crawl * 20 jumping jack 2)Lifting From 0:00 to 08:00 1 RM Power snatch (Open: 4x 3 same weight) From 08:00 to 14:00 /E2’MOM) BSQ x 3 reps@ 80-85 % 3)For time, TC: 12′ …
2020-10–19 hétfő
1)5′ amrap * 30″ easy row * 12 KB deadlift * 7 butterfly sit up * 7 ring row 2)BSQ 4×2, same w., 2′ rest 3)”The seven”: 7 rds ft * 7 hspu * 7 thruster@ 25/40 kg * 7 K2E * 7 deadlift@35/60 kg * 7 burpee * 7 russian swing@16/24 kg * 7…
2020.08.06. Csütörtök
A. SMR + Gymn. + 2rds.: • 30 jumping jacks • 30″ superman hold • 7 down- ups • 14 snow angels B. EMOM 30′ ☆ 50″/10″ 1. Row 2. Shuttle Run 3. Burpee C. 3 sets • 20 barbell good mornings • 20 alt. leg raises in plank pos. D. Stretching