SMR & GYMNASTIC & MOBILITY
A: 3 sets
8scapula pull up
10 skeater squat
12 barbell muscle clean
B: Power clean climb; max load 60-70%
Every minx 10
1 high hang+ 1 hang clean + 1 clean
Every catch position 3 sec pause
C: " Ulululu"
Buy in: 40 cal row/ski/aab
12-9-6
Db burpee box step overs 5-22,5 kg
24-18-12
T2b/k2e/v-ups
Cash out: 40 cal row/aab/ski
D: 3 sets
10/10 windmill
20 ghd
SMR & GYMNASTIC & MOBILITY
A: 3 sets
16 dead bug
16 alt romanian dl easy kb
16 alt crab kicks
B: 4 sets
4-10 rope& bar pull up
4-10 barbell z press
C: "Nyami"
24 alt kb thruster 8-24 kg
48 russian swing 8-24 kg
24 burpee
16;16;16
10;10;10
D: 75 Oh plate sit up
Every break 10 V-ups
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 stand to squat
10 hang muscle snatch
10 jump ohs with pvc
B: Snatch rx: squat sc/ct: power
in 1 min Every 10 sec 1 sq snatch only bb
30'rest
in 1 min every 15 sec 1 sq sn +5-10 kg
30'rest
in 1 min every 15 sec 1 sq sn +5-10 kg
30 sec rest
in 1 min every 20 sec 1 sq sn +2,5-10 kg
30 sec rest
in 1 min every 20 sec 1 sq sn +2,5-10 kg
For time: 10 reps 65%
For time: 10 reps 70-75%
C: "Be Sting "
3 rds
30 cal row/ski/aab
30 wall ball 9/6/4 kg
D: 3 rds
15 abwhell
15 hamstring row
SMR & GYMNASTIC & MOBILITY
A: 3 set
3x run back down the hall
12 lateral box step over
1 left and right hand circle the box in pike push position
10 windshield wiper rx: bar sc/ct: floor
B: "Kotsog Turk 4.0"
100 russian swing
90 V-ups
80 Am swing
70 Jump squat
60 Dumbell alt. Hang clean and jerk
50 Hrpu
40 Alt dead dumbell snatch
30 pull up
20 Alt. devils press
10 wall climb
Every break 10 object: kb, dumbell hops
rx: kb 16-24 kg; dumbell 15-22,5 kg
sc: kb 12-20 kg; dumbell 10-20 kg
ct: kb 8-16 kg; dumbell 5-15 kg
C: big Streching
SMR & GYMNASTIC & MOBILITY
A: 3 sets x 2 min
1 set: max reps hand climb+snow angel
2 set: max reps alt hip thrust
3 set: max reps alt one leg burpee
B: Friday strenght 3-4 sets in 10-12 min
6-10 pause bench press 313 choose weight focus in technique
6-10 pause barbell row 313 choose weight focus in technique
C: "APRIL Fool"
15-12-9-6-3
Squat clean
Push press
Front squat
every break 4 target burpee
rx: 50/35 sc:40/25 ct: 30/20 or du kb 8-16kg
D: 3 sets
20 barbell side
10/10 side hip trust
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 dead bug
8 down up
6 alt lunges
4 shoulder taps in hs pos
2 wall climb
B: Every 4 min x7
5 C2b rx: strict sc: butterfly/kipping ct: band pull up
6 slam ball stoh rx:70/50 sc: 50/30 ct: 25/18 kg
7 burpee box jump 60/50 cm
14/11 cal row
C: 3x
15-20 barbell triceps
10/10 alt db row
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10-10 m monster walk
30-30 sec super star side plank position elbow to knee
10/10 dumbell row in tiger position
10 alt goblet cossack sq
B: Bsq: Every 3 min x4
8 reps pause 32x1 60%
C: 24-18-12
Alt. Kettlebell dead clean & jerk 8-24 kg
T2b
2 min rest
Then
3 min max reps alt dead kb clean and jerk
C: 3x20 abhweel
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 pvc pass trough
30 sec deep sq hold
10 cat camel
10 squat jumps
B: Sn bb warm up then,
10 snatch rx:sq ct/ct: power+ ohs 15-40 kg
10 snatch 20-50 kg
10 snatch 25-60 kg
5 snatch 30-65 kg
5 snatch 35-70 kg
C:" ThrusterHSPU" Climber
1-2-3-4-5-6-7-8-9-10
1 Thruster
1 Hspu
D: 3 sets
30/30 sec super star plank
SMR & GYMNASTIC & MOBILITY
A: Cardio nyuszi- every 2 min 3 burpee
8 min run
1 min rest
8 min row
B: "MALADJUSTED"
60 du 150 simple
60 deadlift rx70/50 sc60/40 ct40/25 or du kb
60 du 150 simple
60 dumbell box steps over 5-25 kg
60 du 150 simple
60 burpees
60 du 150 simple
60 cal cardio machine
60 du 150 simple
C: 3 sets
30 weighted sit up
30 sec back plank
SMR & GYMNASTIC & MOBILITY
A: 3 set
10 m crab walk
10 m spider walk
10/10 rdl
10 alt kb sumo dl high pull easy weight
B: Kotsog Turk 3.0
3 rds
20 bsq 15-60 kg Ct: goblet sq 4-32 kg
20 swing 8-32 kg
1 min rest
3rds
15 fsq 15-50 kg
15 ring dip
1 min rest
3 rds
10 alt back lunges 15-40 kg
10 burpee wall ball 4-9
C: 50 goodmornning w. Plate behind nevk