2021.10.19. – KEDD
W-U
AMRAP 8’
4X10 LEG SWINGS
10 JUMP SQ
10/8CALS ROW @EASY
10 WB
WOD_
AMRAP 4X4’/4’R
20/16CALS ROW
20 WB @9/6
MAX REPS OH LUNGES @WB OVERHEAD
(B: 6/4 WB ; RX: 12/9 WB)
ACC
AMRAP 5’
10 ALT V-UPS
10 HOLLOW ROCKS
10 SEATED PIKES
Kapcsolódó bejegyzések
2021.09.21 – KEDD
SMR + General warm-up + Mobility A. 3 sets: 10 Scapula pull-up 12 Ring row 10 V-ups B. Gymnastics: Strict Pull-up 4 x Max reps , 60″ rest C. Strength: 4 sets, for quality . rest 60″-90″ 8 Barbell Z-press @ medium weight 14 alt. KB gorilla row 15 Band pull-apart D. Conditioning Amrap…
2021.07.29. Thursday
1. 3 rounds not for time * 16 dead-bugs * 16 bird-dogs * 8 down- ups 2. You can practice anything in 10 min. /HSPU, HSW…/ 3. AMRAP 30′ / Easy pace. * 200m Run * 20 Walking lunges * 10 Burpee box overs @100/120cm * 15 Abmat situps 4. Stretching
2021.09.18- HÉTVÉGE
A. SMR + Gymnastics B.Warm-up: 3 sets: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 fsq + 3 strict press @ empty BB 20″ HS hold 8 abmat sit-ups 8 alternating box step-ups C. For time: Buy-in: 25 Target Burpees Then: 3 rounds of: 20 Power clean @ 35/50kg 15 HSPUs or…
2021.01.14. – CSÜTÖRTÖK
HOMEBODY 58. NAP A. Amrap 6′ 10/10 cossack squats 8/8 Bird Dog 20″ HS hold / pike push-up hold 15″ high knee + 15″ high heel run in place B. Every 2′ x 10 sets (as fast as possible) 20 Jumping jacks 15 Air Squat 10 Sit-ups 5 HSPU / Push-ups …
2021.08.04. Wednesday
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…
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…