WU:
3 rounds:
– 10m forward and 10m backward Monster Walk
– 15 Moderate weight American swing
– 10 Scapula pull ups
A.
Back squat
Rx: In 12 min find your 1RM
Open: In 12 min work up to a heavy-ish 5 reps
B.
4 rounds for time:
Rx / Open
50m Farmer Walk (heavy) / 50m Farmer walk
5 Squat Snatch 60/40kg / 5 Squat or Power Snatch 45/30kg
10 C2B Pullups / 10 Pullups or Ring Row
TC: 18′
C.
AMRAP 9′
Rx / Open
Run 200m / Run 200m
15 Turkish Sit up w/plate / 20 Sit up
Wu:mobility and 10min games A: For Time 100 cal row 75 thruster only bb 50 pull up 75 wb 100 burpee B: 3-4rds 8/8 one leg bb romanian dl 30 sec L-sit paralette 12/12 one leg hip trust w. band 10 hanging + weight(2,5- 5-10kg plate) toes to L-sit hold position
A) Gymn + wu B) daily max (10′) 1 squat clean + 2 fsq C) 3 RFT: 5/5 kb snatches ( no deadsnathes ) @ heavier then u usually use 10 hspu 30 air squats Tc:6′ C) 12-9-6-3 Strict pull ups 2x pushups (For quality) D) 30-20-10 Reverse crunches Straight body ceiling reaching crunches
A. Warm-up: Gymn + Warm-up games in 10-15 mins. *Trainer choice B. Half kneeling strict press x 8/8 reps @ use DB or KB Pull-up on rope x 3-5 reps / arm Rest 60-90s. x 3 sets *Open: Single-arm Ring row x 6/6 reps C. “Diane” 21-15-9 reps for time: Deadlift @ 102/70kg HSPU *Open:…
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:…
A:OTM 10′ – Atomic sit up with 2,5-10kg plate Rx 10, Open 6-8 – 8/8 Single leg romanian deadlift with 4-16kg kb B: 3 sets 3 reps Tempo deadlift [4141] Rx: 60-65-65+%, Open: 40-45-50% C: 8min find your heavy man maker w. Dumbell or kb Open: db or kb man maker practice D: Amrap 10 With the 60% of C 1.2.3.4.5…….
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:12 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:15…
