2018.03.20, kedd

1. 3x

15 cal row (evezés)

5 b.b.j.o.

10 swing (@20)

2. EMOM 30'

10 OHL

10 STOH

10 WB

10 atomic s.u.w.b.

10 burpee

10 pull up

3. 3x

30' V-sit up

30' kajak

30' homlok

30' plank

2018.03.22, csütörtök

1. EMOM 10'

5 BSQ

2. 2RFT

20 pull up

20 2DB push up + STOH

20 2DB clean

20 2DB press

20 burpee T2B

3. 2RFT

20 ABS roll

20 TRX crunch

20 fitball c.

2018.03.24, szombat

1. AMRAP 16'

burpee - DB snatch - DB squat (@15)

3 - 4 - 5

5 - 6 - 7

7 - 8 - 9

9 - 10 - 11

11 - 12 - 13

2. AMRAP 16'

clean&press - TRX crunch - swing (@20)

10 - 20 - 10

20 - 40 - 20

30 - 60 - 30

3. AMRAP 16'

clean - speed rope - ring push up

10 - 150 - 10

20 - 180 - 20

30 - 210 - 30