Piątek ![]()
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A. TABATA (L1) : Death Hang in False Grip/ Wall Squat Hold![]()
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B. AFAP tc: 15 min![]()
2-4-6-8-10-12-14-16-18-20![]()
Push Ups HR![]()
T2B![]()
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*every round perform :![]()
2 Squat Clean 80/50![]()
3 Squat Clean 70/45![]()
4 Squat Clean 50/35![]()
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LEVEL 1![]()
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B. Skill: Squat Clean![]()
EMOM 10 min (moderate weight)![]()
3 Clean Pull + Squat Clean![]()
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C. AFAP ![]()
21-15-9![]()
Push Ups HR![]()
Sit Ups![]()
DL 60/40![]()
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STAY FIT!
Czwartek![]()
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"Team Thursday" ![]()
A. In Pairs...AMRAP 16 min![]()
60 KB Swing 24/16![]()
60 DU/10 Burpees![]()
60 Push Press 42,5/30![]()
60 GHD Sit Ups![]()
60 Pull Ups![]()
60 Box Jump![]()
60 Ring Dips![]()
60 Sit ups![]()
60 SDLHP 42,5/30![]()
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B. Core: 3 RNFT tc: 15 min![]()
10/10 Szumi las![]()
20/20 Flatter Kick![]()
30 Toes touches![]()
1 min Rest![]()
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STAY FIT!
Środa ![]()
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A. STRENGHT (L1) : EMOM 10 min![]()
odd: 10 DL![]()
even: 5 Floor Press![]()
Adv: BW![]()
Rx: 60/40![]()
beg: 50/35 or less![]()
(+2,5 - 5 kg)![]()
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B. AMRAP (L1) 5 min![]()
8 Burpees over the bar![]()
3 Power Snatch 70/50![]()
4 Power Snatch 60/40![]()
5 Power Snatch 50/30 or less![]()
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REST 3 min![]()
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AMRAP 5 min![]()
4 Wall Climb to the box Jump 60/50![]()
8 Wall Ball 10/6![]()
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C. Tabata: Death Hang in False Grip 10s Work/20s Rest![]()
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STAY FIT!
Wtorek![]()
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In Pairs… AFAP 26 min![]()
12 ROUNDS![]()
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50 DU/10 Burpees ![]()
10 OH weighted Lunges 20/10![]()
8 C2B Pull Ups![]()
10 OH weighted Lunges 20/10![]()
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* switch every round![]()
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STAY FIT!
Poniedziałek ![]()
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A. Weightlifting: E2MOM x 6R![]()
4 Power Clean + 2 Front Squat![]()
@60% (+2,5 - 5 kg)![]()
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B. EMOM 15![]()
1: 12 DB/KB Burpee 22,5/15 ; 24/16![]()
2: 15 Push Press 50/35, 40/30, 35/20![]()
3: 18 WBS 9/6 ![]()
4: 21 R. KB Swing 32/20![]()
5: REST![]()
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C. Tabata: Death Hang![]()
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LEVEL 1![]()
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A. EMOM 15 min![]()
1 Power Clean + 1 Front Squat (+2,5-5 kg)![]()
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B. AMRAP 12 min![]()
21 Goblet Squat![]()
5 burpee![]()
15 KB Swing 20/12![]()
5 burpee![]()
9 Push Ups![]()
5 burpees![]()
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C. Tabata: Death Hang/Plank![]()
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STAY FIT!
