2020.06.29. – Hétfő

  1)Gymn + 2 rds as warm up * 10 scapula pull ups * 15/15 m OH KB carry * 8/8 cross body deadlift * 10/10 russian twist / no weight * 8/8 box step  2)Strength: 4 sets, 1′ rest btw sets a)Box step, alternating, 2x KB in farmer carry pos. X 6/6 b) Inverted row…

1)Gymn + animals or something play 🙂 2)For time 21-15-9 reps * box jump overs * hang power snatch@ 25/40 kg 21-15-9 reps * wall ball * burpee target 21-15-9 * deadlift @50/70 kg * cal row  3)3 sets * 10/10 side plank rotation * 12/12 m heavy farmer carry@ KB

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

Mobility: Ankles+Hips            Activation: 2 RDS              – 2 Lenghts Burpee-Broad Jumps                                           – 10 Scapula Push-ups                                – 60″ Rowing   A. For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…

A. Warm-up: Gymn. + 60s. Cardio machine / Row  15 Air squats  60s. Frog pos. stretch 15 Hollow rock  x 3 sets    B. Every 3’ x 5 sets (15 min.)  10 Cal Row  3 Wall climb  20 Russian swing @ heavy!    Rest 3:00   C. Every 3’ x 5 sets (15 min.)  20…

11)2 sets * 10 ring scapula row * 5/5 KB windmill * 1′ Bike/SkiErg/ Row 2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps 1′ rest btw sets 3)15′ amrap * 12 burpee box jump overs * 24 abmat sit up * 12 alt. GTOH@8-12/ 16 -20 kg KB * 12 T2B 5)Bent over row/…