2021.06.16. Szerda
A) gymn + amrap 6′
2, 4, 6…
Down up
V up
Air squat
B) 5km row
C) 8×4 split jerk, across
Half of the group starts with the rowing,
the other half satrts with the jerks, then change.
Kapcsolódó bejegyzések
2021.11.12. – PÉNTEK
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPSN @BB 5 OHS @ 3”PAUSE 5 BOX JUMPS @50/40 B. AMRAP 6’ 3 STRICT PRESS @INC W TO 70% 6 BB FACING BURPEES STRENGTH STRICT PRESS_E90” 6X2 @85% WOD_FOR TIME_TC:18’ 250/200M SKI/ROW 25 BOX JUMP OVERS @60/50 250/200M SKI/ROW 20…
2021.07.21. Wednesday
1. Activation / 3 rounds * 10 Jumping squats * 10 alternate shoulder taps / push- up pos./ * 30 russian twists @10/5 plate 2. Gymnastics /4 rounds / 1 min rest between sets * 10 Strict presses @30/20 * 6 m Handstand walk / Wall walk 3. Push Press / For time…
2021.11.30 Kedd
Week 2 A.: 3 rds 10-10 X Band Walks 10 superman 8 Kang squat 10 Plank Jack B.: 3 sets 2×16/12 kg 8 Dual KB R. Swing 6 Dual KB Snatch High Pull 8 KB Push-Ups * rest 40” C.: Emom 20’ 1. 210/180 m Row 2. Max Deadlift (work through the…
2021.12.09 Csütörtök
Week 3 Wu.: 6’ Amrap 20” HS Hold 15 m R. Bear walk 10/side step Mini Band Sidewalk 10 Superman A.: 6 rds 20” work 1. Air squat 2. Plank 3. Down up 4. Hollow rock 5. Rest B.: 18’ Amrap 30m Farmer carry 30m shuttle run 7 Target…
2021.07.17-18. Sz-V
A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg
2021.12 18-19 Szombat – Vasárnap
Week 4 Wu.: 3 rds 20” reverse plank alt. leg raises 12 Frog Bridge 10 Ring row 14 Cross Jack A.: 6’ Amrap 12 R. swing 10 Down up 4 Atomic sit up 10 push up B.: 2 rds For Time (with a Partner) TC 25’ 20 Hang Power Cleans 50/32,5…