ראשון 05/02/17
Warmup: 2 Rounds: 20 Jump Squats 15 Good Mornings 20/15 kg 10 Inchworm Push-ups -then- 10 Strict Pull-ups Strength: Every 4:00 for 16:00 1:00 Max
Warmup: 2 Rounds: 20 Jump Squats 15 Good Mornings 20/15 kg 10 Inchworm Push-ups -then- 10 Strict Pull-ups Strength: Every 4:00 for 16:00 1:00 Max
Strength: 3 Rounds 10 Bent over T-Raise 10 Bent over Y-Raise 10 Standing I-Raise @2121 *Rest as needed between sets Metcon: 5 Rounds: 3:00 AMRAP
Oly: Every 1:00 for 10:00 1-3: 2 High Hang Squat Clean / High Hang Power Clean + Front Squat 3-6: 1 Hang Squat Clean / Hang Power
Warm up: Guided Kettlebell warm-up Strength: Every 3:00 for 15:00 Romanian Deadlift 10-10-8-8-6 Metcon: 3 Rounds: 3:00 AMRAP 20 Russian KBS 32/24 kg 5 Strict HSPU/10
Strength: Every 2:00 for 12:00 5 Weighted Pull-ups Wide,Normal,Narrow,Mixed,Mixed,Reverse Metcon: Every 1:00 for 28:00 0:45 Work 0:15 Rest 1st: Back Rack Lunges 40/30 kg 2nd:
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