Warm up: 3 sets:
* 30” HS hold
* 14 Bird Dog
* 20 Shoulder taps in plank
* 10 light Kb am swing
* 10 cossack squat
A)Work up to heavy in 10 min:
- 1 front squat
- 1 Push Jerk
- 1 split jerk
B) Metcon
3x 5’ AMRAP with 2’ rest
First: 14 db hang snatch, 7 oh squat 22,5/15 kg
Second: 10 Power clean@ 25/40 kg (open: 20/30 kg), 10 FR Lunge steps, 10 Sit up
Third: Max reps burpee to target
C) Acc:
3-4 rds
10/10 one arm dumbell rows
10 barbell good morning
Warm up: 3 sets:
- 15 dow up
- 6/6 KB clean and press@ light
- 30" plank
A) Bench press
4x8-10, same weight
90"-2' rest
B)Cossack sq
4x8-10 double kb
C)Metcon
21-15-9 reps of:
- kipping pull up
- v-ups
- HR push up
-t2b
Wu: gymn+ shoulder and hip mobility
7'amrap
15 Hanging med ball hamstring curls 9/6 kg
20 russian twist w. med ball
15 med ball glute bridge
20=10/10 med ball halo
A:8 min Clean and Jerk Technik
Open: pvc, technik bar
Rx: only bar
B:8minFind your 5 rm Touch and go clean and Jerk
C:For time
4rds
300m run
15 thruster Open: 30kg/25kg Rx: 40/30kg
5 burpee pull up
D:2rds
15/15 windmill w. plate
30/30 sec side hollow hold
Warm up: gymn+ mobility
A: 3 rds
1 reverse burpee
9 snow angel
5 wall squat
6 hrpu
B: 1956. Október 23
partner workout (i go- you go)
Buy in: 1956 m row
Then:
10 rds
1 wall walk
9 box jump
5 man maker 16-22,5/7-15 kg
6 burpee
10 alt db snatch 16-22.5/7-15 kg
23 sit up
C: streching
Warm up: gymn+ shaolin in 10 min
A) EMOM 9’
Min 1- paralett L-Sit hold x 30”
Min 2- Double Unders x 50 (Open:100 SU)
Min 3- Tiger walk forth and back 10/10 m
B)AMRAP 28’ in team of 2:
* 1000 m row( one work,
one rest)
* 400 m run (together)
* 40 m walking lunges @double KB(one work)
* 40 Double KB deadlift(one work)
* 40 clap butterfly sit up
C)Strict sit up (L-sit,
plate overhead) 4x 12
WU: 3 rounds of:
- 90s. Shuttle Run
- 5/5 1-arm KB hang squat clean @ medium w.
- 7 Inchworm
A. EMOM 8
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups
B. In 10 minutes:
RX: Squat clean 3RM
OPEN: Squat clean , climbing focus on technic
C. Metcon
For time:
400m Run / 500 m row
6 devil press 16-22,5/7,5-15 kg
400m Run
12 devil press
400m Run
18 devil press
400m Run
24 devil press
A: Wu:amrap 6'
- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper
B: 8-10 min Practice
Butterfly pull up, hswlk, hspu, muscle up
C:8-10 min find your 3 RM push jerk
D: Metcon
3 rds
15 push press open: 30-40/15-25 rx: 45-60/30-40 kg
8 sand bag/med ball oth
500 m run / 600 m row
E: Acc
3-4 rds
25 band biceps
25 band triceps
warm up: gymn+ shoulder and hip mobility
A: 6'amrap
10 back to wall donkey kicks
10 shoulder taps in hand stand position Open: Pike position (BOX)
5 snatch balance rx: bb open: pvc
5 ohs w. pvc rx: bb, open: pvc
B:10 min
Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch
C:16 OTM
- 20 deficit(10-15cm) push up
- 10 front squat Rx: 60-70kg/40-50kg Open:40-50/25-35kg
- 50 du, open: 100 simple
-10 barbell row
D:Metcon
For Time
4 rds
5 thruster 40-60/25-40
10 pull up
5 burpee over row
10 cal row
warm up: gymn+ shoulder mobility
6'amrap:
20 plank to push up
20 dead bug
20 reverse dead bug
7 hindu push up
20 sec bridge hold
A: 8-10 min
Find your 10 RM shoulder press
B:16 OTM
- 1-2 rope climp or 5/5 rope pull up open: one arm ring row
- 12-15 barbell bench press ( rx: heavy, open:medium weight)
- 20 banded pull (rx: purple open: black or grey)
- 20 triceps band
C:Metcon
3rds
25 wb (rx: 12-15kg, open: 9/6kg)
75 du (open: 15o simple)
D: STRECH w. coach
Warm up:
gymn + mobilty +
3rds
20 m monster walk
10 hip thrust w. band
10 banded squat
10 burpee
A:10min: Find your 10RM Back Squat.... Start: 1rm 40-50%
B: 8-10 min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn, hang sq sn)
C: Metcon
For Time
50 OHS only bb
25 T2b, Open: K2e
50 box jump over 60/50cm
25 T2b, Open: K2e
D:Acc
3rds
15 good morning w. bb
45 sec superman
no rest between set