A) amrap 6'
- 6 ankle taps in pushup pos
- 6 bb front squats
- 6 bb thruster
- 6 hollow rock
B) E2' for 12' - 6 sets , climbing
10 hang squat clean
C) EMOM 12'
Odd) 4 strict hspu + 8 pushups
( Open : 4 pike pushups + 4 pushups )
Even) 4 strict pullups + 8 alt. KB pendlay row
( Open : 4 bnd pullups + 6 altkbpendlayrow )
D) 21-15-9
- DL @ 120/80 (open: 60/40)
- facing burpee, open standard !
Tc: 8'
A) amrap 6'
- 6 scorpion
- 6 sn grip sh press btn & ohs
- 6 cossack squat
B) E2' for 12' - 6 sets , climbing
10 hang squat snatch
C) 100 ring row (legs on box)
*Every break, 10 cal row
TC: 12'
D) EMOM 15' - 3 sets
1) 15/12 cal row (open: 10/8)
2) 15 wb (open: 12)
3) 15/12 cal ski (open: 10/8)
4) 200m run
5) rest
A) amrap 6'
- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper
B) E2' for 12' - 6 sets , climbing
10 tng push jerk
C) 21,15,9,3 reps front squat from rack
(Climbing in weights, try to start from 85% of bodyweight)
(Open: start from empty bb)
D) amrap 5'
15,10,5,10,15,20,25...
SDHP @32-28/24-20 / open 16/12 KB
Burpee
Rest 3'
Amrap 5'
5 T2B ( open vups )
10 goblet walking lunges @32-28/24-20 / open 16/12 KB
5 pullups (open: jumping pull ups)
A) amrap 6'
- 6 alt sh taps in tiger pos.
- 6 high hang muscle clean
- 6 front squat
- 6 bb good morning
B) E2' for 12' - 6 sets , climbing
10 tng power clean
C) 100 ring push ups
*Every break, 10m bear crawl
(Open: kneeling ring push up, 5m bearcrawl)
TC: 12'
D) For time:
400m run
40 box jump overs
200m run
20 box jumps
Tc: 9'
A) amrap 6'
- 6 alt. crab & reach
- 6 high hang muscle snatch
- 6 narrow grip ohs
- 6 deadbugs
B) E2' for 12' - 6 sets , climbing
10 tng power snatch
C) 21,15,9,3 reps back squat from rack
(Climbing in weights, try to start from bodyweight)
(Open: start from empty bar)
D) EMOM 10'
1 r 'cindy' + ME DU
/ If your score(numbers of DU) under 100, 400m run penalty./
(Open: kneeling pushup, simple under)
Szombat-Vasárnap
WU:
3 Rounds of:
15 Band pull apart / easy band
10/10 Single arm Shoulder press (use KB or DB)
10/10 Suitcase Deadlift (Use KB or DB
30 Mountain climbers
A. EMOM 10'
Odd: 10-12 Inverted barbell row
Even: 10-12 Diamond push-ups
B. For time:
RX: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 60/40kg
Sumo DL high pull 60/40kg
OPEN: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 40/25kg
Sumo DL high pull 40/25kg
C. 40s. Wall sit / 20s. Rest
40s. Superman hold / 20s. Rest
x 4 rounds
Péntek
WU: Gymnastics + Shoulder mobility w. PVC pipe
Then,
3 Rounds of:
5/5 1-arm KB sots press @ easy KB
15 Reverse Snow angel
10/10 Side plank w. rotation
A. Every 90s. x 6 sets
RX: Hang squat snatch + Tng Squat snatch + OHS , build up to heavy complex in 6 sets
OPEN: Hang power snatch + Tng power snatch + OHS , same weight in 6 sets
B. 40s. work / 20s. rest x 8 rounds
Alternating btw.:
Heavy Russian swing
Plank
C. in 12 minutes:
Max distance RUN
Csütörtök
WU:
3 Rounds of:
10/10 KB snatch @ medium weight
20 Opposite Arm/Leg V-ups
15 Empty BB Thruster
A. In 10 minutes:
RX: Cluster + Thruster + Push press Daily max!
OPEN: Build up to moderate weight in 7 sets of:
1 Cluster + 2 Thruster + 3 Push press
B. In 10 minutes:
RX: Pause back squat heavy double (2s. pause in the bottom pos.)
OPEN: Pause back squat 5x2 reps , same weight (10s. pause in the bottom pos.)
C. AMRAP 14'
RX:
50 Double-unders
50 Alt. Lunges
40 Double-unders
40 Alt. KB snatch 24/16kg
30 Double-unders
30 Toes to bar
20 Double-unders
20 Alt. Pistol squats
10 Double-unders
10 Burpee Broad jump
OPEN:
100 Single-unders
50 Alt. Lunges
80 Single-unders
40 Alt. KB snatch 20/12kg
60 Single-unders
30 Knee to elbow or V-ups
40 Single-unders
20 Weighted Jumping squats 20/12kg KB
20 Single-unders
10 Burpee Broad jump
Szerda
WU with Partner:
(You go, I go)
4 rounds of each:
8 Am. Swing @ medium w.
8 Air squat
8 Push-ups
A. Partner workout:
(Divide anyhow)
For time:
1000m Row
100 Box jump-overs 50/60cm
100 Deadlift 80/50kg or 60/35kg
100 Wall ball 9/6kg
150 Push-ups
100 Wall ball
100 Deadlift
100 Box jump-overs
800m Run
TC: 40'
WU: 3 rounds of:
- 90s. Shuttle Run
- 5/5 1-arm KB hang squat clean @ medium w.
- 7 Inchworm
A. EMOM 6'
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups
B. In 10 minutes:
RX: Squat clean daily max or 1RM
OPEN: 8x3 Squat clean , climbing
C. For time:
400m Run
9 Burpee
400m Run
15 Burpee
400m Run
21 Burpee
400m Run
27 Burpee
TC: 15'