2020.08.21. Csütörtök

A. 2 Sets 50 Plate Object Hops / Jumping Jack 30 Opposite Arm & Leg Raise In Tiger Position 15 Scapula Push Up 10 Air Squat + 30 sec Hold B. 4 RDS For Time 15 Man Maker 60 Bycicle Abs 30 Sumo Deadlift High Pull C. 3 Set Not For Time 16 Windshield Wipers…

Wu: Gymn+ Full body dynamic mob A: 3 rds 7 tempo kb deadlift left arm (3131) 14 alt v-ups 7 tempo kb deadlift right arm 14 knee to elbow ( plank position on ring) B: E3MOM x 4 – 7 front squat choose weight – 7-10 ring pull up C: For time Buy in: 100 double under…

1)3 rounds – 30 jumping jack + 30 mountain climber – 15 banded row – 30″/30″ side plank 2)4 sets for quality, 90″ rest btw sets – 10 double DB bench press – 10 double KB bent over row – 30″ plank 3)3 rounds ft: – 10 hang power snatch @35 /50 kg – 15 bar…

Mobility: General                                Activation: 4′ (4RDS-No Rest)                                                                     …

1)6′ amrap * 12 m tiger crawl * 20 jumping jack * 6/6 goblet lunge steps@KB * 10 down up * 6 m spider, 6 m crab walk 2)Squat Clean + Jerk E90″ x 1 rep x 6 sets 3)FSQ 3×3, same w.  90″ rest 4)4 rft * 3 rope climb * 10 OHS @25/40 kg * 10 bar facing…

1)3 sets – 12 snow angel / wall – 10 scapula push up – 10 hip thrust – 30″ easy run 2)4 sets for quality, 90″ rest btw sets – 10-12 paralette push up  – 30″ double KB front rack carry – 10 kettlebell push press, heavy as can 3)15′ amrap – 12 T2B /15 K2E/…