2024.07.20. Szombat
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
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2024.07.19. Péntek
Mobility: Ankles+Hips Activation: 2 RDS – 10 m tiger walk and back – 10 russian baby maker …
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2024.07.18. Csütörtök
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal – 1 Lenght Crab Walking …
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2024.07.17. Szerda
Mobility: Shoulders,Thoracic Spine Activation: 3 RDS -10 Bird-Dogs – 10 Hollow-Arch Swings …
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2024.07.16. Kedd
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
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2024.07.15. Hétfő
Mobility: Ankles+Hip Activation: 2 RDS – 1 Lenght Slow, Controlled Lunges – 30″/30″ Side Plank – 1 Lenght High Kicks+RDLs …
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2024.07.13. Szombat
Mobility: Ankles+Hips Activation: 2 RDS – 8/8 Single Leg Glute Bridges – 8 Double DB Bent Over Rows – 10 Ballistic Cable Band Pull Through –…
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2024.07.12. Péntek
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Banded Pull-Aparts – 10 Hollow Rocks – 10 Pike Push-ups – 5/5 Cossack Squats …
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2024.07.11. Csütörtök
Mobility: Hips+Ankles + Shoulder Practice 8′ min: hspu, hswlk, muscle up, pull up, c2b A. 24′ AMRAP – 1000/800m Row – 2000/1600 m bike – 800/700 m skierg – 15 target burpee B. For…
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2024.07.10. Szerda
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Scapula Pull-ups – 1 Lenght Inchworm – 10 Hollow-Arch Swings (active lats) A. 8′ EMOM Complex: 1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique) B. Metcon: AMRAP 8’ 2,4,6,8… -Bar Muscle-ups -Hang Power clean…