2020.08.15-16. Weekend
A) gymn + fish game on the rower
B) Work in Duos : 40 RFT (together, U go, I go) :
* 1 Squat Clean @80-60/55-25
– 3 DL @80-60/55-25
* 1 Rope Climb ascent
– 3 Ring Dips
* 6 Reverse Lunges
Kapcsolódó bejegyzések
2020.08.29-30.
A) gymn + ball games B) Work in duos : AMRAP 24′ – 20/20m wheelbarrow – 200m partner carry (change anyhow) – 20 alt syncron pistols (hold each other) – 20 pull ups (partner: deadhang) C) Not for time : 80 group sit-ups ( like this: https://www.youtube.com/watch?v=oETE_ROQgls )
2020.11.21. SZOMBAT
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…
2020.08.31.
A) gymn + 3 sets of: – 1/1 TGU – 4/4 Halo – 6 Slow goblet squats – 4/4 OH Sit-ups B) EMOM 8′ : 20″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Deadlift + 1 Low Hang Snatch High Pull + 1 Squat Snatch + 1 OHS…
2020.03.02 – Hétfő
A. Warm-up: Gymn. + 3 sets of: 25 Plate hops 10/10 Single-Leg RDL @ easy KB 15 Air squats 10 PVC pass throught B. Amrap 12’ 8 Power snatch @ 40/25kg 24 Push-ups C. Front squat @ go until 80% of 1RM with Triples! D. Every 90s. x 5 sets Front squat…
2020.03.27 – Péntek
A. Warm-up: 10/10 Windmill @ no weight! 10/10 Pause Single-Leg RDL @ no weight! *pause 1 full sec. at the bottom pos. 20 Alt. Chair step-ups 30/30s. Side plank x 3 sets B. “Enrage ROOMWOD challenge” For time: 10 Sit-ups (butterfly) 15 Burpee Chair step-ups 20 Sit-ups 15 Burpee Chair step-ups 30 Sit-ups …
2020.11.13. PÉNTEK
A.3 sets of: 8 down-ups 10 bird dog (5/5) 12 scapula push-ups B. For time: 10 rounds of: 6/6 single arm thruster @ bottle/weight 8 Burpees C. 3 sets: 30 flutter kicks 20 russian twists 10 Hollow rock rest 1′ between sets.