2021.08.24. Kedd

SMR & GYMNASTIC & MOBILITY   A: 3 set 3x run back down the hall 12 lateral box step over 1 left and right hand circle the box in pike push position 10 windshield wiper rx: bar sc/ct: floor     B: „Kotsog Turk 4.0” 100 russian swing 90 V-ups 80 Am swing 70 Jump squat…

Happy 28th Birthday to one of our coaches, Alex 🙂 1. Act. 2 rds: * 28 Air squats * 28 Alt. shoulder taps * 28 Russian twists @without weight 2. Gymnastics Every 2′ for 6 rounds * 10 unbroken strict presses  * 6 Bar Muscle- ups * Remainder of time Rope climbs 3. Push Press…

W-U_3SETS -10 ALT 1HAND SCAP PUSH + ALT TOE TOUCHES -10 SCAP-PULLS -20 ALT CURTSY LUNGES 1.EMOM 8’ EVEN – 6 CHIN-UPS ODD – 6 STR HSPU 2.WOD_AMRAP 3X4’/2’ -3 BMU -5 WB @9/6 -7 SIT-UPS 3.ACC_3SETS -10 HAMS CURLS ON ROWER

A) gymn + amrap 5′ 10m bear crawl 5m walking lunges 5m inchworm 30m run B) barbell warm up… daily max in 10 mins : 3 deadlifts + 2 hang squat cleans + 1 stoh C) E30″ for 6′ 1 clean & stoh @80-85 % of B D) Amrap 4′ 4 pull-ups 4 burpees 4…

A.  3 sets: 10 Banded good morning  8 Push-ups  20″ superman hold      B. Lifting – Deadlift , Floor Press ~ Dead Stop Deadlift  * 4 x 4 @ increasing weight , rest 90″ btw. sets    ~ Floor Press @ Double DB or KB  * 4 x 8 , rest 60″ btw. sets …

A. Warm-up in pairs:  3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5  burpees  Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total.    B.  3 x…