2021.05.27. – CSÜTÖRTÖK
W-U_3X/1′
-10 BB RDL
-10 BB PRESSES
-10 BB BENT OVER ROWS
1.WOD_FOR TIME TC:28′
BUY-IN: 1000/800M ROWING
THEN
4 RDS OF:
-15 HSPU
-15 DL @60/40
-15 BF BURPEES
CASH-OUT: 1000/800M ROWING
2.ACC_3SETS
-10 REV SNOW ANGELS
Kapcsolódó bejegyzések
2021.09.22- SZERDA
SMR + General warm-up + Mobility A. 3 sets : 5/5 Single-arm KB OH sit-up + press 8/8 Single leg hip thrusts 20″ superman hold B. Lifting – Clean & Jerk Empty BB warm-up then, ~ Go every 2 minutes: 10-8-6-4-2 reps of: Clean & Jerk @ increasing weight in each round ~…
2021.02.05. – PÉNTEK
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 PVC pass through 10 wall – facing squat 10 scapula pull-up 10/10 alt. arm – leg raises in superman pos. B. EMOM 12′ – 4 sets 15″-20″ wall sit + 15″-20″ plank hold 5 Snatch grip DL + 5 Power Snatch + 5…
2021.08.14. Weekend
A. 1. Act. / 3 rds. * 12 RDL @just babrell * 12 Dead-bugs * 12 Godd mornings @just barbell 2. Deadlift / 2 rds. 7 reps – @75% 5 reps – @80% 3 reps – @85% 3. WOD: 3 rounds for time * 20 DL @70/48 or KB * 15 C2B/ Pullup/…
2021.08.02. Monday
1. Activation 2 rds: * 200m Jogging * 10 Stiff leg deadlifts @easy db KB * 10 Bench presses @easy db KB 2. Back Squat 3×5 Jumping squats @20% of 1RM Back Squat Find your heavy single, then 3×5 @80% of 1RM Back Squat 3. Squat Snatch 5×2 /No TNG/ @75% 4. 10 Rounds For Time…
2021.06.17. Csütörtök
A) gymn + 200 simple unders *E30″ : 1 V-ups B) EMOM (40″ work – 20″ rest) 21′ – 3 sets 1) Slam ball over the shoulder @heavy 2) GHDSU 3) STOH @60/40 4) DU 5) Assbike 6) Burpee pull-ups (rx:c2b) 7) Walking lunges @doubleKB, 2×20/12 C) 5×5 tempo deadlifts, across (4-0-X-1)* *X = ½…
2021.05.05. SZERDA
W-U_3SETS -30M BEAR WALK -20” ACTIVE HANG -15M DUCK WALK 1.EMOM 8’ EVEN – 6 PULL-UPS @PEG BOARD ODD – 4 PRESSES + 2PP @70% OF 1RM PRESS 2.WOD_INTERV. A/2’R/B/2’R/A/2’R/B @42.5/30 A) AMRAP 3’ -5 PULL-UPS -5 HPC -5 THRUSTERS B) AMRAP 3’ -5 T2B -5 HPSN -5 OHS 3.ACC_3SETS -12 DUO DB RDL @CHOOSE…