Gymn + wu
A) E90″ for 7’30” – 5sets
8 shoulder press @50-40/35-25, immediately into 16 UB push ups
B)3*20 fsq , climbing (in 10′)
C) E30″ for 16′ – 8sets
1) 8 pull ups
2) 6 target burpees
3) 8 T2B
4) 6 box overs
D) 60 bb side band
Warm Up: 5’ amrap: – 30 DU/60 SU – 12 -12 m Bear Crawl forth and back 1- 0 Band Pullapart – 5 OHS By Wall (facing to the wall) A)Snatch Complex : E2′ for 10′ – 1 Snatch Deadlift – 1 Sn High Pull – 1 Power Snatch Rx: climbing, Open: 5×1, same weight…
Warm up : Rx/Open: 6’ amrap: – Goblet squat x 8 with 2” hold at bottom@ light kb – 10 band pullapart @easy band – 30” Plank – 15 Hip Trust A)Rx: Find 1 RM Thruster from ground in 8’ Open: In 8’ 4-5x 1 [1 thruster+ 2 fsq]@ same intermed. weight B)3 rounds for…
Wu:gymn+mobility 5′ amrap 30 jumping jack 30 skeater jump 30 mountain climbers 30 high knee run A:12 min practice Open: Hspu,hswlk, butterfly pull up, bar mu, Rx: hspu, hswlk, bar mu, ring mu B: OTM 25′ = 5rds 1min: Open: 15/12 cal row, Rx: 18/15cal row 2min: Open: 1-2 rope climb, Rx: 1-2 leg less…
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″…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. C2B/BMU/RMU practice 8 minute B. EMOM Death by Cluster 1 Cluster Start at 40kg male/25kg female Increase the weight w/ M:5kg, F: 2.5kg in every minute…. C. AMRAP 25’ 25 WB 20 Pullup 15 KB Thruster 10 Bar MU /C2B/Pullup…
A:Rx/ open 2rds 15 cica hát , homorú hát 15 power clean and press empty bb 15 m monster walk and 15 back 15 goblet squat 4-6-8 kg kg kb 15 cluster empty bb B: 8min Rx Find your 1 reps cluster open: 1power clean+1fs+1power jerk: Focus technic C: 4×4 3 sec Pause Back Squat…
