2024.07.10. Szerda

Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up  climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…

Mobility: Spine Activation: 2 RDS                           – 1 Lenght Seal                                                        – 1 Lenght Crab Walking     …

SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8 scapula pull up 4/4 one leg burpee   B: Metcon 7 cluster  20 burpee box jump over 500 m run /650m row 7 cluster 20 burpee box jump 500 m run / 650 m row 7 cluster 20 burpee…

Warm up 12 cossack squats 12 alt. KB strict presses @light weight 12 hip thrust 1′ plank A. Push press (climbing weight) 5×10 @50-55% B.   4x 8-16 Bulgarian squat w. Kb C. Metcon For time: 100 DU’s / 250 Single unders 50 Kipping HSPU / 50 Push presses 100 DU’s /200/250 Single unders 50 STOH @50/35 / …

A. Warm-up:  Gymn. + Amrap 8’  45s. Jump Rope  10 Down-ups  20 Alt. V-ups    B. Double-unders practice in 5-8 min.  (If you can, accumulate 300reps)    C: Emom 8 – 16-20 kneelig see saw kb press – 4-12 chin up   D. Metcon 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX…

1. 3 sets • 6 seated box jumps @40cm • 12 jumping lunges • 4 barbell muscle cleans    2. Power Clean / 5 sets / 1’30”  • 3 power cleans @65-70%   3. For time • 15 cals row/ski • 30 walking lunges @1xDB • 15 cals row/ski • 90 abmat situps • 15…