2020.11.30. HÉTFŐ

Wu: gymn+ Thoracic mob A: Amrap 6′ 50 Jumping jack 25 hand climb 50 jumping jack 25 shoulder tapspush up position B: 4x 8 barbell Z press C: For time 3rds 600m row 10 thruster 30/20 (rx 40/30) 2 min rest 3rds 300 m row 5 pull 10 push up 15 air sq D:tabata 40/20 Side…

A. Warm-up:  10 Inchworm  10/10 Suitcase Deadlift @ 12-16kg KB  10 Goblet squats @ 12-16kg KB  10 Empty BB muscle clean  x 2 sets    B. Squat clean + Hang squat clean @ increasing weight x 5-7 sets   C. Deadlift  5×3 reps @ 70% of 1RM    D. For time:  You can choose:  75…

A) gymn  B) 5K Row ( 5K Ski / 3.2 mile AB if you want) /easy pace, nasal/ C)  Be relaxed and hold the poses for 1 full minutes : – seated forward bend – single leg forward fold w/QLT (L) – single leg forward fold w/QLT (R) – supine twist pose (left) – supine twist pose…

HOMEBODY 45. NAP A: 3 rds 10 glute bridge 10/10 shoulder taps in push up position 40″ plank 10 Jumping Jack B: 3rds 14/14 cossack squat 14/14 shoulder press 14/14 crossing balance lunges 14/14 single arm row C: Tabata 20″ work/ 10″ rest 4 rds Mountain climbers Burpee HRPU 1′ rest 4 rds Air squat…

Mobility: Shoulders+Spine                                Activation: 2 RDS                                                                       …

Mobility: Ankles+Hips                                  Activation: 2 RDS                                                                     …