SMR + General warm-up + mobility
A.
3 sets:
B. Lifting- Push jerk from rack
1. Find your daily heavy 1 rep in 6′
+
Emom 5′
3 reps @ 80-85% of your daily heavy
2. Alternating Press
C. WOD:
4 rounds for time:
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…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10/10 m tiger walk, back tiger walk 3/3 Turkish get up easy kb 30-45 sec hs hold rx: free sc/ct: at the wall B: 8 min hswlk practice in pair rx: max meter sc/ct: with a stick C: 5 rds tc 10 min 8 Bsq…
SMR & GYMNASTIC & MOBILITY A: 3 sets 16 dead bug 16 alt romanian dl easy kb 16 alt crab kicks B: 4 sets 4-10 rope& bar pull up 4-10 barbell z press C: „Nyami” 24 alt kb thruster 8-24 kg 48 russian swing 8-24 kg 24 burpee 16;16;16 10;10;10 D: 75 Oh…
1. Act. / 3 rds: * 30 russian twists * 15 jumping air squats * 18 shoulder taps 2. Gymn. / E2′ for 12′ * 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs 3. Clean Find your NPR Power Clean 4. For time 1-2-3-….-10 Floor press @heavy KB/DB 20-18-16…..2 …
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
W-U_3X/1’ -30”MOUNTAIN C -8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE -8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT 1.PRE-RUN TC:5’ FOR TIME -200 DU (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI…200 ISM.) NO SINGLE UNDER!!!!!!! 2.WOD_ AMRAP 20′ -400M RUN -15 PUSH-UPS -15 BOX JUMPS -15 PULL-UPS 3. ACC_3X/30” -30” GYMNASTIC SWIMMING
