2021.06.11. Péntek

BB W-U_UNBROKEN 6 RDL 6 HIGH PULLS 6 MUSCLE CLEANS 6 FRONT SQ 6 PRESSES 6 PUSH JERKS 1.DEADLIFT -E2MOM 6’_4 REPS @80% 2. C&J (PC+PJ) EMOM 4’ -2PC+2PJ @55-60-65-70% E2MOM 6’ -2PC+1PJ_NO TNG @80-80-85% 3.DEF. CLEAN PULL -E2MOM 6’_3REPS @110% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @85% 5. ACC 3X…

HOMEBODY 72. NAP A. 3 rds 10/10 side plank hip lift 10 reverse snow angel 3 walkout 5/5 alternating toe touch in push up position B. Every 2’ x 5 rds 7/7 single arm push press 7/7 windmill  7 push ups C. 4 rds for time 15 russian swing 10 HR push ups 15 air…

Week 2   Wu.: 6’ Amrap 10 Alt. Lunge with Thoracic Rotation 30” High plank Alt. leg raises 10 Crab reach 6 Superman   A.: Emom 9’ 30” work – 30” rest   Min.1: Max Air Squat Min.2: Max Strict Knee to Elbow Min. 3:Max Abmat Sit-up     B.: You go I go 3×7’ Amrap  …

SMR + A. Warm-up:  2 sets of : 1′ 30″ easy cardio machine  8 plank to push up + 8 scapula push-ups  8/8 Reverse lunge steps   B. 3 x AMRAP 6′ / 2′ rest between 1. 8/10 cal row  15 Russian swings 20 Air squat  2. 35 DU / 70 Singles  10 Abmat sit-ups 10 Dual KB…

W-U_2X -10 BANDED PULL-APARTS -5/5 SUITCASE DL @20/12 (1KB) -30 JUMPING JACKS 1.WOD_EMOM 15’ -10 GOBLET SQ @20/12 KB -15 PUSH-UPS -10/10 REV LUNGES @20/12 KB FRONT RACK HOLD -10/10 KB ROWS -30 DU 2.WOD_FOR TIME TC:10′ 21-15-9 -LATERAL BURPEE OVER THE ROWER -AMERICAN SWING @20/12 KB -CALS ROWING 2.ACC_3SETS -10/10 HALF KNEELING BANDED WOOD-CHOPS @EXPLOSIVE  

CROSS SMR + General warm-up + Mobility A.  Amrap 6′   8/8 alt. arm-leg raises in superman pos. + 10″ superman hold  8/8 Single-leg RDL – no weight!  8 Back squats – pause for 2″ at the bottom @ empty BB    B. Lifting – Pause Back Squat ,  Reverse Lunge steps 1) Every 1’30 x 5 sets  3…