2020.12.23. – SZERDA
A: 4 sets
6 scorpion
6 crab reach
6 jump down up
6 sit up to reverse bridge
B: „BOB”
13-12-11-10-9-8-7-6-5-4-3-2-1
hand release push up
air squats
V -ups
C:3 rds
21 biceps curls
21 triceps
Kapcsolódó bejegyzések
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
2020.12.05. SZOMBAT
HOMEBODY 23. NAP A: AMRAP 6′ 30 sec wall sit 10 snow angel 20 crab tou touch 10 alt one leg burpee B: Amrap 10′ 1-1-1,2-2-2,3-3-3,4-4-4,…etc. Swing Goblet squat Alt. One Arm snatch w. ásványvíz / weight 2′ min rest Amrap 10′ 21 deadlift w. ásványvíz / weight 15 clean w. ásványvíz / weight…
2020.05.20. – SZERDA
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Scapula Pull-ups – 1 Lenght Inchworm – 10 Hollow-Arch Swings (active lats) A. 8′ EMOM Complex: 1 Snatch High Pull + 1 Power Snatch + 1 Squat Snatch (moderate, focus on technique) B. 8′ AMRAP 2,4,6,8… -Bar Muscle-ups -Hang Power…
2020.04.08. – Szerda
A. WARM UP: 3 Sets of: 10 Stick Pass-Through 10/10 Alternating Taps is Push Up Position + 20″ Push Up Position Hold 15 Air Squats + 20″ Bottom of Squat Position Hold B. 10 Rounds For Time: 10 Goblet Squats with anything with weight 10 HSPU (Kipping, Strict) or Push Ups C. EMOM 10′ (5…
2020.09.08.
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 12′ 10-9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) ‘Hitman’ 3 RFT : – 10 Back Squats (from the ground) @100/70 – 400m Run TC:13′ D) 3…
2020.08.18.Kedd
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists @10/5 Plates B) E90″ for 9′ 7 pendlay row w/60/40kg + 11 lat. pull down C) For time : – 800m Run – 40 Thrusters w/42/30kg – 400m Run – 20 Thrusters – 200m…