2024.07.06. Szombat

A. Games, then barbell warm-up together B.Metcon For time  Buy in: Rx: 100 Double- unders Beginner: 200 simple  10 rounds:  10 thrusters @40/30  10 lateral burpees  Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders    

A.3 rounds: 8 cat-camel  6/6 crab  reach  8/8 cossack squat 20″ jog in place  B.Emom 10′  Odd: 5 Back squats 60 % Even: 10 alt box step @bb behind neck, choose weight  C.Metcon For 15 minutes: 10 alt. devil press 17,5-22,5/7,5-15 kg 10/10 Suitcase Deadlift 60″ plank 20 wall ball 20 alt overhead lunges D.Accessory…

Wu: Gymn+hip,ankle, shoulder mobility 3 light rds 15 easy band pull 10 cat A:7×2 snatch balance climbing heavy,  Open: focus technik B: Metcon Amrap 12′ 1-2-3-4…etc Snatch 40-60/20-40 kg Lateral burpee Am swing C:Acc 10/10 windmill 10 sttb D: Streching, SMR

A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′  • 400m run / 550m row • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9…

A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. Metcon For Time – 5 Rds.: •…

Wu: gymn+ 3 set 6 get up jhonnie 8/8 rdl 10/10 windmill 5/5 one arm ring row   A: Shoulder 5 rds 10 Strict press w. barbell 10 side delta fly w. Double dumbell 60-90 sec rest B: Metcon 5 rds 2 rope climb rx: leg less 10 db kb front squats 5 sb kb…