A. Warm-up: Amrap 6’
30 Jumping jack
10 Alt. Shoulder taps in push-up pos.
10 Alt. Knee taps in push-up pos.
10 Sit-ups
B. Practice in 8-10 min. @ you can choose your weakness
Handstand walk
HSPU
Handstand hold
C. In 12 minutes:
2K Row
In the Remaining time: Max reps HSPU
Rest 5:00
D. In 12 minutes:
1Mile Run (1600m)
In the Remaining time: Max reps Burpee
E. Abmat Sit-ups x 25 Unbroken reps
x 3-5 sets
Rest 60s. btw.
Wu: Smr + Gymn + mobility A: Teams of 3 1 station: 600m sled pull 2 station: 60 tire flip 3 station: 600 m sled push 4 station: rest B:Nemcsakahuszévesekéavilag 5 rds 500m run / row 20 wall ball 15 russian swing 40 ? ?= 1 rd: 40 push up 2 rds: 40 air squat…
SMR + Gymn + 3 sets of: 10 air squats 10 kipping swings 5 muscle snatches @empty bar A. EMOM 7′ Rx: 1 Squat Snatch @80 % of 1RM Open: 1 P. Snatch @80% / Sq.Snatch practice @easy weight B. E3′ for 18′ 15 T2B’s / V-ups 15 Box Jump overs 15 OHS’s @42,5/30 /…
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 3 ohs (open:1 power snatch +…
A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps Alt. V-ups x 20 reps 60s. Squat pos. Hold B. For time: 12-9-6 reps of: TC: 7’ STOH @ 60/35kg Front squat…
A. Intensive SMR in 8 minute, then 2 rounds: 2’ cardio machine 12 cossack squats 14 alt. KB hang cleans B. AMRAP 30’ 400 m row 10 Thrusters @empty barbell 10 Lateral burpees 15 HRPU’s 24 alt. reverse lunges C. Stretching together
A) gymn + AMRAP 5′ 5 strict press @empty bar 7 air squats 9 sit ups 11 good mornings @empty bar B) max reps of def. Strict HSPU (From 2*10/5 kg plate), then 2 sets from the ground : add 1rep to the last weeks 70% C) 4*5 power snatches , climbing from 55% of…
