A)7’ amrap:
- 12 scapula push up
- 6 sitting snow angel by wall
- 12 goblet squat@light
- 3/3 cossack
- 12 Dead bug
B)Clean and Jerk (squat clean+split jerk)
Rx: Daily 2 RM ( no tng but 2 RM) in 12’
Open: 6x 2 same weight, then rack jerk practice
C)E2’ for 8’
Rx:First go up to 3 reps deadlift, then E2’
Deadlift x 3 tng reps@ 75 of 1 RM + 15 Sit up with Ball 6/9 kg
Open:
Deadlift x 6 reps @45/70 kg+ 15 sit up
D)8’ amrap:
- 15 burpee
- 16/ 20 cal row
A)2 RFT:
- 15 m Bear crawl
- 15m Inchworm
- 5/5 kettlebell windmill
- 30” hollow hold
- 200 m easy run
B)Rx: Strict press
4x 2, same weight@~80 % of1 RM
Open: Single arm KB strict press
4x 8/8, same weight
D)16’ EMOM: 40” work/20” rest
Rx:
Min 1- T2B
Min 2-Double KB Thruster 2x16/2x20 kg
Min 3-Saw in plank(fűrészelés, előre-hátra mozgás)
Min 4- Push Jerk @35/ 50 kg
Open:
Min1- Knee to elbow
Min 2- Double KB Thruster 2x8/2x16 kg
Min 3- Saw in plank
Min 4- Push Jerk@ 20/40 kg
E)Bent over plate raise
3x12-14
Rx /Open: 2x2.5/2x 5 kg
A) Dynamic warm up in 5-6’ like running school, jumps, lunges,glutes act...
B) OTM 8’
Rx:
Odd: 6/6 heavy lunge steps (back racked) (alternating)~ 65/45 kg
Even: 16 heavy Russian swing
Open:
Odd: 16 front rack lunge@2x KB
Even:16 russian swing
C) Power clean’s ladder :2 rounds
Rx:
Min 1- 3 Lateral Burpee+ 10 power clean@ 50% of 1 RM
Min 2- 3 Lateral Burpee+ 8 power clean@60 %
Min 3- 3 L. burpee + 6 power clean@70 %
Min 4- 3 Lateral Burpee+ 4 power clean@80%
Min 5- 3 L. Burpee+ 2 PC@ 90 %
2’ rest, then go for 2. Round
Open: Always 3 Lateral Burpee+ always 8 power clean @ medium same weight
D)KB complex burner
In Rx find heavy, in open 3x1 same:
1 complex mean: 5x 1 [ 1 double KB swing+clean+front squat+push jerk] unbroken!
A)TGU
3x2/2
B)Rx: Strict pullup with 2” hold at top
5x 4-6 reps
Open: Ring row with 2” hold at top
5x6-8
1’ rest
C)For time: TC:12’
Rx
- 30 Pullup
- 15 Box Jump Overs
- 20 CtB
- 15 Box Jump Overs
- 5 Bar MU
- 15 Box Jump overs
- 5 Ring MU
- 15 BJ Overs
Open
- 30 jumping pullup
- 15 BJO
- 20 Ring row
- 15 BJo
- 10 pullup
- 15 BJO
- 5 Pullup /C2B
- 15 BJO
D)3 RNFT:
Rx/Open
- 10 Barbell good morning
- 12 kettlebell russian twist
- 20”/20” side plank
A) EMOM 8’
Rx:
Min 1- L sit hangingx 30”
Min 2-Overhead farmar carryx 30” 2x20/2x16
Min3-HS Walkx 10-20 m
Min 4- 50 DU
Open:
Min 1-Passive hanging, legs in hollow pos.x30”
Min 2-Front rack carry x30”
Min 3-HS holdx 30”
Min 4-100 SU
B)Rx: Find in 10’ heavy weight in following complex:
- 1 Snatch High pull+1 Hang snatch+ 1 Snatch from ground
Open:
5x 1 complex [ 2 Sn high pull+ 2 hang snatch+ 2 Snatch from ground]- same weight, light, barbell or 25-30 kg
C)3 rounds for time:
Rx
- 600 m run
- 36 pistol squat
- 18 HR push up
Open
- 600 m run
- 24 alt box step with 2x KB (light, in farmer carry pos)
- 18 HR push up
D) 4x15 m tiger crawl (correct form)
30” rest
