2024.07.18. Csütörtök

Wu: Gymn+shoulder mob A:  Amrap 6′ 6/6 scorpio 10/10 one leg hip thrust 5 down up 10 /10halo  B: shoulder press 5×8   C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m  ↔️Inga run (10m) a 250 m row 20 alt hang…

Wu: gymn+ pvc mobility A:  Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat   B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up   C: Metcon for time 21 sumo dl high pull 40/30 open…

1. For quality complete: • 60 box step ups *every 20 reps complete: • 10 birddogs • 5/5 single leg hip thrusts on box 2. In a 12’.. ..find your heavy 3 rep max deadlift 3. ‘SB 12th Birthday’ / 12 rounds • 100m shuttle run • 8 double KB front rack walking lunges •…

A. Warm-up: Gymn + 3 sets of:  60s. Cardio machine 15 Ring Row  10/10 KB Strict press  30s Hollow hold    B. Metcon 5 Rounds for time:  3 Wall climb  6 Burpee 9 Double KB Hang power clean @ 2×20/12kg 12 Toes To bar  Tc: 15’    C. Barbell Strict press (from ground)  4×10 reps…

A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps  Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s.  Alt. V-ups x 20 reps  B. Every 2’ x 5 sets  Front squat x 4-5 reps @ 60-70% of 1RM  C. Weighted Strict…

Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: Banded deadlift 8×4 climbing weight C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…