A. Warm-up:
8-10mins. Running warm-up
B. EMOM 10’
RX:
Odd: 40-50 Double-unders
Even: 5 TNG Squat snatch @ you choose weight
OPEN:
Odd: 35s. Amrap Single-unders
Even: 5 TNG snatch @ you choose weight
C. Front squat
3×12 reps @ 55-60% of 1RM
Rest 2:00 btw. sets
D. Double KB or Dumbbell OH carry 250m (5 oda-vissza teljes terem)
*every brake do 15 hollow rock penalty
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 crawl forth and back x7/7 m B)AMRAP 20’ in team of 2: * 1000 m row( one work, one rest) * 300 m run (together) * 50…
Warm up: gymn + mobility A: 3 light rds 15 good morning w. band 10/10 windmill+press 5/10kg plate 15 barbell glute bridges B: OTM 16′ – 10 deadlift Rx: 100/60kg Open: 80/40kg – 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell – 10 barbell row RX: 70/50 kg Open: 50/35kg – 8 push press Rx:…
A) gymn + wu B) E30″ for 8′ 1) 6 OHS @30/20 2) 10 butterfly situp Rest 2′ C) E30″ for 8′ 1) 6 hang power snatch @30/20 2) 6 pistols (open:4 candlestick roll to pistol) Rest 2′ D) E30″ for 8′ 1) 8 stoh @30/20 2) 12 DL @30/20 E) 5 sets 10″ hollow…
A) Warm up: games B) ‘Otis’ AMRAP 15′ 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses. C) 5 rounds, in teams of 2 A:…
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…
A1: 8-10min shoulder and hip mobility A2: AMRAP 5′ – 5-5 one arm light kb snatch 12/8 kg – 5 hindu push up – 5 -5 cossack squat B: 10min TC’ Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs Open: Snatch practice: no max…
