2020.07.18. Szombat- Vasárnap

A) gymn + 3 sets of: – 6 alt. Hip flow – 6 empty bar tall cleans – 6 empty bar sh. Presses – 12 alt superman – 12 alt leg raises in plank B) E2’30” for 12’30”  1 Clean High Pull + 1 High Hang Squat Clean (drop!) + 1 Squat Clean + 1…

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/…

A) gymn B) AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…

A. Warm-up:  3 sets of:  10 tempo air squat ( 3″ down, 2″ pause at bottom , 1″ up )  8  empty BB good morning  20″ / 20 ” side plank    B. Strength / Lifting Back Squat  2 x 3 @ same weight ( heavy @ ~ 80%-85% )  then,  increase weight:  2 x 2…

Wu: Gymn + pvc mob A: 2 rds 2 min frog position 20 plank to push up 5 hindu push up 20 dead bug B:10 min Power snatch&ohs technik practice C: E2mom x10 10 invertalt ring row  10 push up (rx push up jump to plates 5/10/15/20 kg) D:3 rds 30 m kb carry left arm front rack 30 good…

1)6′ amrap * 5 inchworm *10 glute bridge * 5 burpee * 5 BB deadlift + 5 muscle clean + 5 press * 20″/20″ side plank 2)Lifting: 1 hang power clean + 1 power clean E90″ x 5 rds 3)Seated good morning (on box) 4×10, same w. 4)Buy in 1000 m row, then 3 rds *…