Warm up @ ‘PVC Pipe’ +
A. AMRAP 8′
15 m Bear walk
15 m Walking lunges
15 m Tiger walk
15 m Broad jump
B. 5×3 Drop Snatch (climbing) / Practice
Rest 1′-1’30” btw sets
C. E1’30” for 6′
OHS 4×2 RX: @85-90% of 1RM
Open: you choose the weight
D. AMRAP 7′ (SB LIGHT / Zsófi’s workout)
3,6,9…
Knee to Chest
HRPU
Thruster @empty bar
E. Stretching, SMR
Wu: Gymn + shaolin + thoracic mobility A: 3 rds 20 m walking stiff leg deadlift [easy kb or dumbell] 10 hindu push up 5/5 one leg burpee box jump 40/50cm B: E2mom x 5 – 8 alternating pistol w. Kb 8/12 kg – 3-5 bench press {+5 % last week} C: On the 7min…
1)6′ AMRAP *20 jumping jack * 30″ superman hold *10 m bear crawl *15″/15″ side plank 2)BSQ 4×3, same weight (80-85 % of 1 RM) 2′ rest btw sets 3)18′ EMOM:40″ work/20″ rest Min 1- DU/SU Min 2- Hand release push up Min 3- Box jump 4a)Wall sit hold, double KB in front rack 3x 30″…
Warm up gymn+ running+ “animals” A)Lifting, strength KB complex: E90” x 6 rds 2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH B)WOD 16’ amrap * 400 m run * 16 hang power snatch@20/30 kg * 16 box jump * 16 pushup C)Acc. hollow rock tabata
A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start it again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups
Hétfő A. Warm-up: Gymn. + 3 sets of: 10/10 Single-arm R.swing @ easy 10 Alt. Box steps @ 50-60cm 60s. Plank 20 Air squat B. 2 Hang squat clean + 1 Jerk @ go to technical max in 8-10 minutes. C. Every 3’ x 6 sets 21 Russian swing @ 32/24kg 15 T2B …
A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang squat clean B) Squat Cleans (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) Clean Pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) Max reps of def. Kipping HSPU (From 2*10/5 kg…
