2020.07.10. Péntek
A. Gymn. +3 Rds.:
• 10 scapula pull- ups
• 10 cossack squats
• 10 down- ups
B. 10′ Practice
• Ring / Bar Muscle- up
C. 5 Rds. For time / TC: 20′
• 5 BMU’s / @ band / jumping BMU
• 20/15 cals row
• 15 wallballs
D. Cool down
Kapcsolódó bejegyzések
2020.07.09. Csütörtök
A. Intensive SMR in 8 min., then 3 Rds.: • 2′ row/ski • 30″ reverse plank • 30 single- unders B. AMRAP 25′ • 400m Run • 3 Pegboards / Legless rope climb / Regular rope climb • 24 Alt. reverse lunges • 36 DU’s C. Stretching. Focus on the upper body and hip.
2020.03.14-15 Szombat/Vasárnap
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
2020.07.08. Szerda
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C. /1. AMRAP 6′ • 8 OHS @16/24 KB • 8 Target burpees 3′…
2020.07.11. Szombat- Vasárnap
A. Gymn. + 3rds: • 15m bear walk • 15m tiger walk • 15m walking lunges • 15 hollow rock B. Partner Workout • 110 box jumps / steps • 90 pull- ups • 110 bar facing burpees • 90 push jerks @empty barbell • 110 air squats • 90 double- unders C. Acc. Work…
2020.12.19. SZOMBAT
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…
2020-09-24. Csütörtök
1)5′ amrap * 8 snow angel /sitting by wall *10 air squat * 8 BB muscle sn *10 scapula pull up 2)Power snatch E90″ x 2 reps x 5 sets @ ~75-80 % 3)Inverted row (on barbell) 5 x 6-8/ 10-12 1′ rest btw sets 4)3 rds for quality *6/6 bottom up KB press *6/6…