2023.09.08. Péntek

A: activation – 2 sets 8 walkout 8 scap push up to downdog 12 alt. toe touch 1′ cardio B: in medias res – 5 sets @80% effort 6 push up 6 jumping pull up 12/10 cal row C:  Power Clean&Jerk – 3 sets 8 reps – tng – @60/40 kg 60-90″ rest D: 3 sets…

A. Warm-up: Gymn +  EMOM 8’  2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups  *Box @ 74/60cm *KB @ 20/12kg  B. Push Jerk climbing heavy, floor the start 5×6 Rest 60-75s. btw. sets  C.Wod Then.. For time:  RX:  50 Box jump 60/50cm 40 Push-ups  30 Hang power clean 70/45kg  20 Back…

1. 2 sets – 5 tempo snatch high pulls – 5 muscle snatch – 5 snatch balance 2. Heavy Isabel For Time – 30 snatches @45/60 3. EMOM 5′ – 2 Back squats @85% 4. Rowing / E3′ for 15′ – 500m  5. Core / 2 sets / 2 min rest – 15 V-ups –…

A: activation – 2 sets 5/5 shinbox thoracic rotation 5/5 shinbox good morning 5 glute bridge V-walkout 50 su B: practice – 8 mins 6-weeks-goal session C: 3 sets 300/250 m row 16 hamstring march @mod 12 dual kb floor press @mod D: EMOM 10′ odd: 5 snatch grip RDL @70% even: 3-5 double box weighted…

A: Wu:amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B: 8-10 min Practice Butterfly pull up, hswlk, hspu, muscle up C:8-10 min find your 3 RM push jerk  D: Metcon 3 rds 15 push press open: 30-40/15-25 rx:…

Week 1: day 3 Wu: 3 rds 1 min cardio 5 kang squat 6 butterfly hip thrust 7 bb good morning   A : Stiff leg deadlift 4×10 B:  Body Pump 1.0   30 back squat 40-60/20-40 kg 30 kb floor press 16-28/ 8-16 kg 30 lunges step 40-60/20-40 kg 30 hrpu 20 bsq +5-10 kg…