2023.05.11. Szombat

Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag   B: For Time 4rds 444m row 4 c&j  1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Power Metcon 12-9-6-3 Strict pull up (open ring row) Deficit push up Sttb (v-ups) Ring dip (box…

Warm up: gymnastics A:TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B:10’ min gymnastics practice C: Metcon :5 rft: – 5/4/3/2/1 man maker with kb choose weight – 12 kb facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D:3 rft:…

A. Warm-up:  100 Single-unders  10/10 Single-Leg RDL @ without weight  20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar  x 3 rounds  B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets  C. Metcon RX: Amrap 14’  90 Double-unders  75 Wall ball @ 9/6kg  60 T2B  45 Push-ups 30 Alt….

A. Warm-up:  Gymn + Warm-up games in 10-15 mins.  *Trainer choice B. Split Jerk practice  8 sets 3-5 reps Rest 60-90s.    C. “Diane”  21-15-9 reps for time: Deadlift @ 102/70kg HSPU / pike push up/ hrpu *Open: 80/50kg  D. “Accessory” Single-Leg banded good morning x 10/10 reps  Alt. V-ups x 20 reps x 3…

Mobility: Ankles+Hips+Spine                  Activation: 2 RDS                                                                          – 6/6 Shoulder Taps Plank Pos   …

A. Warm-up:  15 Double-unders 5 Inchworm x 3 rounds  No rest 15 Double-unders 5 Goblet squat  x 3 rounds  No rest  15 Double-unders  5 “kelj fel jancsi” x 3 rounds  No rest  15 Double-unders  5 Burpee  x 3 rounds  B. For quality:  18-15-12-9-6-3 reps of: Push-ups on paralette or KB  Inverted row on barbell  C. “Partner…