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
Wu: Gymn + shaolin
A: 3 light rds
3 turkish get up left
10 supinated ring row
10 hollow rock
15/15 side monster walk
3 turkish get up right
B:E2mom x 5
- 5 Sumo deadlift [1rm dl 65-70%
- 5 bench press [man:body weight/woman0,75%] or floor press, or z press with dumbell, kb
C:Speed& rest
3 rds
12 bar facing burpee
9 t2b
6 cluster 30/42,5 kg
1’ rest
C: unbroken
70 alt du kb on leg romanian dl 8/12
Wu: Gymn + shoulder & elbow mobility
A: 2rds 1:15 work 15 sec rest
- skierg
- hand climb
- 10 m run
- dead bug
B: OTM 8’
- 3-5 shoulder press 1 rm 60-70%
- 3-6 bar or ring mu
C: 5 set
2 push press + 2 push jerk + 2 split jerk (+5% last week)
D: For time
2 rds
15 du kb snatch 16/24
30 cal row
15 burpee box jump
E: 3 rds
15 v-ups + 5/10 kg
15 ghd barbell back extension
Wu: Gymn + elbow & back mobility
A: 3 rds
5 get up jhonnie + burpee
7/7 skater jump
9 trx row
11 med ball squat clean
B: E90 x 6
- 2 squat clean (climbing heavy10 sec btw reps)
- 12-15 push up
C: Run Track
0-6 min: 1000m
6-11min: 800 m
11-15 min: 600 m
15-18 min: 400 m
18-19 min: 200 m
D: 3 rds
10 barbell biceps curls
10 barbell triceps
10 bench press w du kb
30 sec rest btw set
Strech