2020.05.28. – CSÜTÖRTÖK

Mobility: Hips+Ankles        Activation: 8′ Running School (outside)        A. 24′ AMRAP – 1000/800m Row  (damper 3-5) – 800m Run                                          B. For Time:                                   – 100 Ab-mat Sit-ups                  (every break means 10 push-ups)   There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women. PENALTY PUSH-UP: RX:…

Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E3mom x4 – 10-12 du kb floor press (heavy) – 10-12 du kb row  C:”DORK” 6rds 100 simple ( rx 60 du ) 30 kettlebell swing 12/16 (rx 16/24) 15 burpee…

HOMEBODY 11. NAP A. Amrap 7′ (easy pace) – 3 walk-out w/toe touches – 12 alt superman – 6 cossack squat w/halo in the bottom pos @pet bottle B:EMOM 42′ – 7 sets 1) Mountain Climber x  2) Down-up w/chair step up 3) Superman 4) Jumping Jack 5) alt. Thruster w/2 pet bottle 6) Plank 1st…

1)3 sets * 10/10 m monster walk * 10 good morning/band * 5 get up johnny * 20″/20″ side plank rotation 2)For time Buy in: 500 m row * 12 power snatch@25/30 kg * 12 bar facing burpee * 12 squat clean@30/40 kg * 24 wall ball * 12 push jerk @ 35/45 kg *…

1)7′ amrap * 8 OHS facing wall * 12 banded good mornings * 12 alt sh. taps in push up pos. * 50 SU  * 20″ HS hold/wall * 5 burpee 2)Lifting: 1 snatch high pull + 1 power snatch  5 sets, E90″ 3)BSQ 3×3, same w., 90″ rest 4)8′ amrap * 10 thruster@ 2x KB…

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…