2021.06.26-27. Sz-V
A) gymn + games
B) ‘Zeus’ in pairs (change anyhow)
3 RFT:
– 30 WB
– 30 SDHP @42/30
– 30 Box Jumps
– 30 Push press @42/30
– 30 cal row
– 30 Push ups
– 10 Back squats @bw (avg.)
C) long streching
Kapcsolódó bejegyzések
2021.04.02. Péntek
SMR & GYMNASTIC & MOBILITY A: 3 rds 50 mountain climbers 50 high knee simple under 10 get up jhonnie B: BB warm up „The Hammy” 1000 m row 7 sq clean and jerk 15- 60 kg, or du kb, CT: 14 sq wall/slamball clean and jerk 6-15 50 push up 7…
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…
2021.02.16 – KEDD
CROSS SMR + General warm-up + Mobility A. 2 sets: 1′ easy cardio machine 10/10 Half kneeling press @ light KB/DB 30″ HS hold B. Gymnastics – HSPU Kipping HSPU / Pike push-ups *4 x Amrap -1 (stop right before you feel like failing the next rep) – 1′ rest btw. C. Lifting – Back Squat Work up…
2021.01.16.-17. SZOMBAT – VASÁRNAP
HOMEBODY 60. NAP A: 6’ Amrap 12 Dead bug 2/2 Turkish get up 30” Wall seat 20”/20” Single leg plank B: 4 rds 14 Biceps Curl 12 Tempo Goblet Squat (3-1-1) 14 Gorilla row 14 Triceps extension *20”-25” rest btw. sets C: 8’ Amrap 12 Chair step up 8/8 Side Band 16…
2021.08.26. Csütörtök
1. SMR, then Act. / 3 rds * 200m jogging * 16 dead-bugs * 8 cossack squats 2. AMRAP 26′ * 12 thrusters @just barbell * 12 lateral burpees * 12 alt. lunges @just barbell * 24 cals row * 12 v-ups 3. Stretching Together
2021.12.13 Hétfő
Week 4 A.: 5’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 12 Dead bug 10 Superman pull 12 Alt. V ups B.: STR. Cyclist Front Squat 5,5,4,4,4 reps, rest 90” Tempo 12X0 1 – 1 second to squat to the 1/4, Hold for 2 seconds! 2 – Seconds to squat…