2022.12.03-04. Sz-V

1. Act./ 3 sets – 8 tall kneeling straight arm lat. pulldowns – 8 ring face pulls – 8 db KB DL @mod.weight 2. EMOM 16′ Odd: 45″ rowing Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps 3. E2′ for 10′ – 10 DL @90/60 – 10 WB – 10 T2B 4. 5 sets – 12/12…

1. General warm- up + 2 sets * 6 Push- up plank to shoulder extension on paralette * 6 Kipping swing * 6/6 Half kneeling bottom up KB press * 3 Hip to bar 2. 3 rounds For time  * 20 Kipping HSPU * 15 Target burpees 3. 3 sets * 16 banded triceps ext. * Max…

A) amrap 6′ /EZ/ – 5m inchworm – 10 spiderman lunges – 15″ superman hold – 10 reverse lunges – 5 reverse snow angels B) Work up to heavy double Squat Snatch then, 2×2 @90% C) 21-15-9-27 reps for time of: – WB – T2B (Scaled: Hanging Knee Raises w/kip.swing!) TC: 12′ D) 3 sets…

1. SMR + 2 sets – 5/5 KB windmills – 5/5 KB bottom-up presses – 5/leg single KB front rack lunges – 4/4 bulgarian split squats + jump 2. Push Press – 5×5 @climbing weight 3. E7′ x3 15-12-9 – Thrusters @25/30 – Bar facing burpees 4. Acc. work 3x 15 bent over lateral raise

Warm Up: Gymn+ mobility A. 3 sets : 12 Dead Bug  10/10 m Monster Walk Fronth and Back 40 sec Plank Twist   B: 10 min Technik double under, pull up, handstand walk, hspu, bar-ring mu   C: Abriktolós 4 rds 12 dumbell snatch 30/22,5 Basic:20/10  10 ttb 8 power clean 60/40kg 40/25 6 power jerk   D:…

A) 3 sets of: – 12 deadbugs @miniband at feet – 6 reverse snow angels – 8 cossack squats – 12 toe touches in push up – 6 empty bar good mornings B) ‘Everybody Loves Thrusters’ For time :  700-600-500…100m rowing 28-24…4 thrusters @42/30 /The row can be broken up any way you please./ /The…