2023.02.23. Csütörtök
1. SMR and Mobility in 10 min
2. EMOM 30′
1. 45″ Rowing
2. 12-15 WB
3. 45″ Assault Bike
4. 10 Burpee Box Step Overs
5. 45″ Ski-erg
3. Acc.Work / 4 sets
– 12 Supinated Grip Ring Rows
– 12 Skull Crushers
– 12 KB Pull-overs
Kapcsolódó bejegyzések
2023.07.18.Szerda
Wu: 2 sets with band 10 side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10/10 Single leg glute bridges 10 Bird dogs 10 Squats Front Squat: 5 sets 1 Pause Front Squat + 4 Front Squat 60-65-70-75-75+% *Pause Front Squat is 3 seconds in the bottom of the squat Wod: 2 rds…
2023.04.26. Szerda
Week 2: day 10 wu: 3 sets 20 good morning w. band 20 hamstring curl w. band 60 sec thoracic spine strech A: Sumo deadlift 7×3 focus on technik B: Body pump 2.0. 30 shoulder press 30-40/15-30 kg 30 kb gorilla row 30 push press 30 ring row 20-20-20-20 +5-10 kg 10-10-10-10 +5-10 kg …
2023.11.21.
A. Warm-up: 1p Hollow rock 10 Cluster with plate @ 15/10kg 10 Box jump @ 50/60cm No Tng! 30-40s. Dead hang on bar x 2-3 rounds B. Power clean + Push jerk + Tng squat clean + Split jerk x 7 sets @ increasing weight C. Clean pull x 5 reps @ 100% of B…
2023.01.20. Péntek
1. 3 sets – 500m easy row – 10 behind the neck thrusters @bb – 5 split stance press @bb 2. Split Jerk / E1’30” for 7’30” – 2 reps @75-80% 3. Front Squat / E2′ for 8′ – 2 reps @85% 4. EMOM 12′ 1. 12 hard pulls on the rower 2. 6 banded…
2023.03.17. péntek
A: activation – 2 sets 5 walkout + push up 5/5 shinbox thoracic rotation 10 shinbox good morning 10/10 kb bottom up press 10/8 cal cardio B: practice – 8 mins make your 6-weeks-goal perfect C: strength – 14 mins E2′ x3 8 snatch grip RDL @60% 6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/ 2′ rest E2′…
2023.08.29.Kedd
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 6′ RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean daily max or 1RM OPEN: 8×3 Squat clean , climbing C. Wod For time: …