A. Warm-up:
EMOM 8’
Odd: 40s. Row @ moderate tempo
Even: 12 Down-ups
B. Rope climb technic in 5 minutes
Then…
4 Rounds for time:
5/5 Single-arm KB Thruster @ heavy
2 Rope climb
Tc: 8 min.
C. In 10 minutes:
Split jerk 1RM – from rack
Open: Split jerk practice
D. “Partner workout”
For time:
1500m Row
*partner double KB Overhead hold
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 10 hang squat clean C) EMOM 12′ Odd) 4 strict hspu + 8 pushups ( Open : 4 pike pushups + 4 pushups…
Warm up: gymn + 2 rds: 2×10 m tube walk (monster walk) 30” squat hold @ 90 degree 10/10 split squat, without weight négykézláb helyzetben 6/6 könyökemelés (kézfej behajlítva a derékon, könyök fel-le) 30 szimpla kötél /20-30 DU A) E2’ for 10 min: Split squat, (heavy weight, if possible) 5/5 reps 5-8 strict HSPU…
WU:Gymn + Mob 3 rounds: – 8 Wall facing OHS – 10 KB SDHP – 10 Scapula pullups A. Snatch mobility + wu: Snatch sots press in recieving position 3 x 5 B. Power snatch + OHS: 5 x 2+2 RX:climbing for a heavy set Open: practice with a managable weight rest 60-90 sec C….
Warm Up: 3 sets: *30” Active Hanging *15 Down Up *10 Good Morning+Squat@ PVC A)”Kettlebell complex”: E90” for 9 min: Rx : 6 Russian Swing+ 6 Clean+ 6 STOH+6 OHS @ double KB Open:6 Russian Swing+ 6 Clean+ 6 STOH+ 6 Front Squat@double KB B)3 sets of: * Half kneeling press x6/6@ KB *Ring Push…
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) gymn + wu B) emom 30′ 1) 14/11 cal row 2) 14 t2b (open 20 vups) 3) 2 power snatches Climbing in weights by 5/2,5 kgs, start from 40/25 C) acc 3′ hs hold (every break: 30″ deadhang)
