2020.05.23. – HÉTVÉGE

1. Gymn. + 2 sets ▪︎1 min bike/row ▪︎8 walkout push- ups ▪︎8 cossack squats ▪︎8 supermans ▪︎8 hollow rocks 2. EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts 3. For Time ●400m Run 3 rounds: •15 KB/DB Russian Swings •15 Lateral Burpees •15 SDHP •15 Goblet Squats ●400m Run 4. Leg…

Mobility: Shoulders,Thoracic Spine                                Activation: 3 RDS                                          -10 Bird-Dogs                         …

1)PVC warm up, shoulder mob., 5′ cardio machine easy, barbell warm up 2)Power snatch E90″ x 2 reps, 5 rounds, same weight 3) Snatch deadlift 5×3, not tng, 90-100% of your 1 RM sn 4)3 rounds for time  – 20 box jump over  – 20 russian swing @heavy KB – 20 cal row 5)Superman hold tabata    

A. Gymn. + 3rds.: • 10m KB death march • 20 bent hollow hold • 10 cuban presses B. Deadlift ☆ Let’s see your daily max in 12′ C. Metcon ☆ 5 Rds. For time: • 10 Power Cleans @60/45 • 10m walking lunges @db heavy dumbbell / farmer hold • 12 kipping HSPU’s

A. WU:  3 rounds of:  10 down-ups  20 alternating lunge steps  10/10 deadbug  30″ Wall sit  B. Single leg squat on chair x 10/10 reps  NO rest!  Single leg RDL with asvanyviz (2×1,5-2 liter) x 10/10 reps  rest 60″  x 4 sets  C.   4 sets of:  5 minutes ON (work) / 1 minute OFF…

A) gymn + game B) Whole Class Syncron Workout 🙂 ( all movement must be syncronized! ) AMRAP 8′  – 12 reverse lunges – 12 sit-ups – 12 push-ups / Rest 2′ / AMRAP 8′  – 10 air squats – 10 down-ups – 10 V-ups / Rest 2′ /  AMRAP 8′ – 8 Thrusters –…