2022.11.26-27. Sz-V
A) 3 sets of:
– 10 tiger pull thru
– 6/6 sl rdl
– 10 goblet squats
– 6/6 smr deadbugs
– 20 jumping jacks
B) ‘McGhee’
AMRAP 30′
– 5 Deadlifts @125/82,5
– 13 Push-ups
– 9 Box Jumps @60/50
Kapcsolódó bejegyzések
2022.06.14. – KEDD
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 1 LENGTH ABOVE THE FENCE 1 LENGTH UNDER THE FENCE C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 10 BJ 10 WB @9/6 2. WOD_FT (18-48’) @TC:30’…
2022.08.13. Szombat – Vasárnap
Week 1 Day 6,7 WU.: 3 RDS 3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″ B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″ C.: E3MOM X 3-4 RDS 12…
2022.03.31. Csütörtök
1. SMR + 2 sets * 15 Slow Banded Lat. Pull Downs * 10 Toe Touches in Push- up Hold * 10 Alt. V-ups * 10 High Knees + 10 Jumping Jacks 2. For Time / TC: 25′ * 8-16-24-32-24-16-8 @9-6 * 4-8-12-16-12-8-4 Shuttle Run @15m * 1-2-3-4-3-2-1 Rope Climbs 3. Acc. Work / 3…
2022.09.28.-SZERDA
Week 2: day 10 Wu: 3rds 8 leg climb hip thrust hold position 10 squat therapy 12 cal row A: Back Squat E90x4 8 reps (55-65%) B: Emom 20′ – 10-15 ttb – 10-12 burpee box jump – 6-10 deadlift 70-100/40-70 kg – 10-15 cal cardio C: 3-4 sets 30/30 sec side…
2022.05.31. – KEDD
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1-1 LENGTHS LAT. MONSTER WALK 20 ALT. SHOULDER TAPS @PUSH-UP POS. C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 15M DB LUNGES 15M BEAR CRAWL 2. WOD_AMRAP 20′ (17-37’) 30M DB LUNGES 200M…
2022.02.19. Szombat
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…