A: SMR and mobility
B: OTM 9′
– 15 Push ups Rx: diamond push up Open: close push up
– Pull ups Rx: 10 chine pull up Open: 6-8 chine ring row or band pull up
– 15 ring dip Open: box dip
C:
3000m Row, or Skierg or Assault Air Bike
Rx: 300 DU Open: 750 simple under
4800m run 3x teremtől a pláza tonal körbe + 1 obi-ig es vissza a terembe
D: streching
A. WU: 400m slow run 3 rounds: – 8 Shaolin – 12 Pushup – 12 KBSDHP B. Warm up for Clean & Jerk C. Work in pairs: AMRAP 30 minutes – 201 m Running with medballs together – 8 Clean&Jerk RX: 60/40kg, Open: 45/30kg – 8 T2B (Open: K2E or Leg raises) – 20 Wall Ball Run…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90’ – 5 sets: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…
A) EMOM 8’ Rx: Min 1- L sit hangingx 30” Min 2-Overhead farmar carryx 30” 2×20/2×16 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…
WU: 3 rounds: – 5/5 One arm KB Thruster – light, medium – 15 Band Pull Apart – light – 15 Situp A. Front Squat Rx: Every 2 min – 3 x 8 @70%+ Open: Every 2 min – 3 x 6-8 – moderate weight, perfect front rack position, vertical torso as possible B. Push Press Rx: Every 90″…
A: smr, gymnastic, mobility B:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up C:partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 10 bench press Rx:80/55 Open: 50/30 500m run D: Streching
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 8 tng power snatch C) EMOM 8′ 2 back squats , climbing D) EMOM 10′ – 5 sets Odd) 15 power snatch @35/25…
