6 April 2023

 METCON and GYM-STRENGTH Warm up   500 m row 2 rounds of 6 Jefferson curls 12 KB Swing 6 Burpees 12 Air squat   -practice the movement  Conditioning “Bryan WOD”   AMRAP 20 mins 3 Burpees 4 Double KB Deadlift (2×16/12 kg) | (2×12/8 kg) | DB (2×10/7.5 kg) 3 Double Hang Kettlebell Snatch […]

18 February 2023

METCON Warm Up Row 500 m 2 rounds of 6 Burpees 6 Good morning 6 Thruster 6 Squat Jump   Conditioning 20 Rounds for Time (switch every round with a Partner) 4 Bar Facing Burpees 6 Deadlifts (100/65 kg) 8 Box Jumps 10 Wall Ball Shots (9/7 kg) Time Cap: 45 minutes

28 January 2023

 Oly. Weightlifting   Latian sabtu 28 jan 2023 Warm up: Cardio Muscle clean+ front squat + press (3rep x 5set) 1. Clean from hip 3 rep x 3 set 80% 2 rep x 3 set 90% 2. Split jerk form rack 3 rep x 3 set 80% 2 rep x 4 set 90% 3. […]