2024.04.13. Szombat

A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…

A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…

1. 3 sets • 10 russian swings • 10 KB strict presses • 10 scapula pushups   2. Strength/5 sets/ 1’30” • 5 push presses 1. 60%…. 5. 80%   3. Intervals 5x In a 2:00 window complete • 250/200m row • 15 Am. Swings • max burpees over the rower Rest 1’    4….

WU: 3 Rounds of:  15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB)  10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. Metcon For time:  RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high pull 60/40kg OPEN: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster…

A. Warm-up:  100 Single-unders  10 TRX Face pull  10/10 Single-Leg glute bridge  45/45s. Side plank x 3 sets  B. Practice in 5-8 min. (You can choose one)  Ring MU  Or Double-unders  Then,  1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders  C. 10 Rounds for time: RX:  3 Ring MU  10m…

A. Warm-up: Gymn + 3 sets of:  15s. Hard + 45s. Easy tempo Row 2 Wall climb  24m (2x12m) Double KB front rack carry  10 Hollow rock  B. Tall kneeling Double KB push press  x 5-8 reps @ moderate/heavy  x 3 sets  C. Dead stop HSPU  RX: Strict @ 3-5 reps  Open: Kipping @ 5-7…