Wu: Gymn + hamstring & ankle mobility
A: 5 min agility ladder exercise
2 rds
20 alt one leg hip thrust
15med ball squat clean
10 cat camel
5 get up jhonnie
B:6 set
2 squat clean+3 squat (climb heavy)
C: For time
Rx: 3000m
Open: 2400m
D:3rds
10strict chin pull up
10 ring triceps
10 knee to elbow & toes to bar
stretching
Wu: Gymn + wrist & elbow mobility
A:3 rds
10 scapula push up to downdog
10 face pull Y press with easy band
10 frog jump
10 shoulder taps hs hold position
B: 8min
open hswlk practice
rx:4 rds obstacle hswlk ( last 4 week )
C: Otm 30’
- 8-10 burpee box facing jump 60/50 cm
- 10 front rack lunges 80/50 open 60/40 50/30
- 8-10 c2b open pull up
- 10 thruster du kbs 24/16 open 20/12
- 1-2 legless or rope climb
D: 3 rds
10 hollow rock 10/5 kg plate
20 banded hip thrust
1 min side rotations plank
Wu: Gymn + hip & shoulder mobility
A: 3 rds
15 m monster walk
10 alt. scorpio
5mu sn + 5 ohs + 5 power sn + 5 squat sn
B: 5 min Find your 1 RM power snatch (open:climb heavy)
then
5min find your 1 RM squat snatch (open climb heavy)
C:BSQ
50%3
60%3
70%2
80%1
85%1
90%1
95%1
100%+1
then
Find 5RM BSQ
D:For time
30 box jump
60 hang snatch 35/25. Kg
30 box jump
every 90 sec 7 ttb, open k2e
Stretching!!
Wu: Smr + Gymn + mobility
A: Teams of 3
1 station: 600m sled pull
2 station: 60 tire flip
3 station: 600 m sled push
4 station: rest
B:Nemcsakahuszévesekéavilag
5 rds
500m run / row
20 wall ball
15 russian swing
40 ?
?=
1 rd: 40 push up
2 rds: 40 air squat
3 rds: 40 pull up
4 rds: 40 m walking lunges
5 rds: 40 burpee
C: Big stretching
Wu: Gymn + shaolin + thoracic mobility
A: 3 rds
20 m walking stiff leg deadlift [easy kb or dumbell]
10 hindu push up
5/5 one leg burpee box jump 40/50cm
B: E2mom x 5
- 8 alternating pistol w. Kb 8/12 kg
- 3-5 bench press {+5 % last week}
C: On the 7min x 3
5 box jump 120/100 cm
10 deadlift { last week sumo deadlift weight 1rd:-5-10%; 2rds 0%; 3 rds: + 5%}
400m run / row
10/10m dumbell ohs walking lunges right/ left arm
5 strict deficit hspu; open strict or kipping hspu
D: Tabata alternating supertstar plank
Wu: Gymn + shoulder & elbow mobility w. band
A: 3 rds
every 30 sec work 15 sec rest and change
- parallette L-sit hold open:knee hold
- skierg [avg:2:00/2:10]
- bird dog
- assault bike [70 rpm] {22-25 km/h}
- shoulder taps on the hs hold position
B: Otm 8’
2-4 shoulder press [+5% last week]
2-4 burpee muscle up, open burpee pull up
C: 5set
1 push press + 3 push jerk + 2 split jerk [+5 % last week]
D:For time
30 Burpee C&J double kb or dumbell 24/16 open20/12
E:Unbroken
75 abmat sit up
75 good morning w band
Wu: Gymn + hip & thoracic mobility
A: 3 rds
10 toes to squat
5 get up jhonnie
10 cat camel
5 burpee pull up
20 hip 90/90
B: E90 x 6
1 power clean + 1 squat clean + 2 front squat ( climbing heavy)
C: Run track or Rowing
9 min: 1500 m run [fast]
then
Every 30 sec 50 m sprint x 20 open x10-15
D:
3 rds
8 ring chin pull up
10 KBs row [heavy]
8/8 pallof press
E: Streching
2 min frog position
1/1 min half kneeling hip strech on the wall
1/1 min hamstring stretch on the steel
Wu; Gymn + mobility
A: 3 rds
10/10 donkey kicks
30 jumping jack
10 goblet thruster w. Light kb
30 montain climbers
B:
rx: 5x2-3 strict ring mu
open: ring mu practice or ring pull up and dip
C:Emom 24’
- 10 thruster 40/30 kg open : 30/20
- 1-2 rope climb rx: leg less
- 8 alt devil press with dumbell or kettlebell
- 20/18 cal row open 16/14
D: streching!!
Wu: SMR , hip&shoulder Mobility
A: 3rds
40 m high knee run
20 alt one leg hip thrust
10 down up
5 “W” TRX or ring row (2 sec hold up)
B: Emom 7’
- 1 power + 1 squat snatch (climbing heavy)
- 6-8 c2b, open:kipping, butterfly pull up
C:BSQ:
1x2 85%
1x1 90 %
2x1 90+
2x6-8 80-85%
D: Bottle Rocket
25 burpees
25 power clean 60/40, 50/30
25 burpees
every min 7 wall ball 9/6
E:2 rds
max V-ups
90 sec rest btw sets
Wu: Gymn + smr + mobility
A: 2 rds
12 alt db snatch light
12 med ball cluster
24 bird dog
B. Wodzilla
1 rds
10 du
10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate
2 rds
20 du
6 muscle up open: pull up + ring dip or push up crosstraining ring row+ push up
3 rds
30 du
6 c&j 60/40 open 50/30 crosstraining: 25/20/15 plate
4 rds
40 du
6 lunges 60/40 open 50/30 ct: only barbell
5rds
50 du
15 wall ball 9/6 ct 6/4/3
6 rds
16 cal row
6 burpee
C: strech