2021.08.19. Csütörtök

Wu.: 3 rds 25” reverse plank 12 Frog Bridge 10-10 step High Plank Lateral walk 14 Jumping Jack   A.: 6 rds  50” work – 10” rest 5 plank to push up + 10 Hollow rock 5 Down up + 20 SU   B.: 3 rds For Time, work in pair   1000m/1500m/2000m row 12…

A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate

SMR + General warm-up + Mobility A. 3 sets:  16 alt. deadbug  10/10 single leg hip thrust 20″ HS hold    B. Lifting- Complex, BSQ  Empty BB warm-up,  ~ In 10 minutes find your max in the following complex: 1 CLEAN + 1 FSQ + 1 STOH + 1 BSQ + 1 STOH    ~…

W-U_3SETS -10 ALT PLANK TURNS -10 RING ROWS -10 JUMP SQ 1.EMOM 8’ -2 STRICT RMU / RMU DRILL 8′ 2.WOD_AMRAP 2X6’/3’REST A) -5 PARALETTE SHOOT THROUGHS -10 DUO DB BENT OVER ROWS @17.5/12.5 -15 SIT-UPS B) -5 RING DIPS -10 DUO DB HANG CLEAN & JERKS @17.5/12.5 -15 SIT-UPS 3.ACC_3SETS -6/6 BULGARIAN SQ @SINGLE DB

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.: 4 rds 1/side TGU @easy weight 16 High Plank Alt. Cross-Body Knee to Elbow 10 Scapula pull up, hold 2”   A.:  Single DB Workout, 8 rds 1 DL R 2 Hang clean R 2 Thruster R 3 Devil press R then Left side.  Right (R) + Left (L) = 1 round…