2020.06.13. – SZOMBAT

  1)5′ amrap – 1′ easy row  – 10/10 alternating leg raise, arms in ring (push up position) – 8/8 dead KB clean@light  – 10 air squat 2) Power clean E90″ x 7 rds 2 reps, btw 80-90 % of 1 RM  3) Deadlift 4×5, same w. (~@75-80 %) 4) 5 rounds for time  – 5 front squat (from…

A. Gymn. + 2rds.: • 1’/1′ side plank • 40m front rack carry @double medium KB • 40″ superman hold B. Weightlifting ☆ 6×1 Complex @80% of P.Clean max / No TNG! • 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time • 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)…

Wu: gymn+ elbow mob A:2 light rds 20 dead bug 15 frog bridge  10 barbell side back squat deep position 5 kang sq B:E3min x5 -8 bsq +2,5 % previous week -6-8 sctb + 1-5 kg C: 3 rds 20 alt devil press 30 cal row 20 wall ball D: Acc. 50 barbell biceps 50 barbell…

    1)Warm up with games, animals 2)KB complex : 5 sets same double kettlebell; for quality, but heavy; go unbroken sets; rest just 1 min – 6 russian swing – 6 clean – 6 FSQ – 6 push press 3)”Half Mikko”: 20 min EMOM Try to go 10-12/15-18 cal each station!  1 min Assault Bike…

A. Warm-up:  Gymn. + Amrap 8’  45s. Amrap Jump Rope  10 Down-ups  20 Alt. V-ups    B. Double-unders practice in 5-8 min.  (If you can, accumulate 300reps)    C. 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg) 10 Burpee Tc: 20’    D. Accessory: 10 Alt. DB Row in Push-up pos. …

1)6′ AMRAP 30″ run inside, 20 jumping jack, 30″ superman hold, 10 barbell good morning, 10 spiderman walk 2)Deadlift E 2′ x 3 reps x 5 rounds 3)25′ EMOM: 40″ work Min 1- T2B Min 2- Kettlebell snatch, alternating Min 3- air squat Min 4- kipping HSPU / wall climb Min 5- rest 4)Stretching, SMR