A) gymn +
3x
2*12m shuttle run
8 burpees
20″/20″ side plank
8 push up
10 bnd googld mornings
B) 10-9-8-7…1
– DL @100/70
– BBJO
*EMOM : 5 air squats
C) Max reps of parallette kipping HSPU
(hands and head at the same height)
then
3 * 14 DB see-saw press (you choose the weight)
D) Tabata core
– hollow hold
– arch hold
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 TRX row 10 Tuck jump 10 Joga push-ups B. Double KB push press 2×5 reps @ warm-up 4×5 reps @ working sets, heavy! C. Ring or Box dip x 6-8 reps TRX face pull x 6-8 reps @ pause 2s. at the top pos. x…
A. Warm-up: 15 Double-unders 5 Inchworm x 3 rounds No rest 15 Double-unders 5 Goblet squat x 3 rounds No rest 15 Double-unders 5 “kelj fel jancsi” x 3 rounds No rest 15 Double-unders 5 Burpee x 3 rounds B. For quality: 18-15-12-9-6-3 reps of: Push-ups on paralette or KB Inverted row on barbell C….
A. Gymn. + 2 rounds: 40”/40” side plank @leg raises 20/20 m front rack carry @ 16/20 KB 2/2 TGU’s B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ /1’30”- 2′ rest btw sets/ 2 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. WOD: AMRAP 5′ 8…
1)6′ amrap – 8 wall snow angel – 12 banded row – 20″ plank – 1/1 turkish sit up – 20 jumping jack 2)Strict pull up 5 x 3-8 reps 1′ rest btw sets 3)12′ OTM Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!) Even: 15 L-sit up 4)12′ AMRAP…
A) gymn + games B) „The Seven” Seven rounds for time of: 7 Handstand push-ups 60/40kg Thruster, 7 reps 7 Knees to elbows 110/70kg Deadlift, 7 reps 7 Burpees 7 Kettlebell swings @32/24 7 Pull-ups C) acc. 50 reps: – pallof press – banded pull apart
SMR + A. 4 rounds: 10 cossack squats 8 inchworms 6 down- ups B. Back Squat E1’30” for 7’30” 5x 1-2 @95% of 1RM C. RX : 19.3 TC’ 10′ 60 m OHWalking Lunges @22,5/15 DB or 24/16 KB 50 Box steps 60/50 cm 50 Strict HSPU’s 60 m Handstand walk Open: 60 m Front…
