Wu:gymn+ shoulder mob
A: 1 rd Light
30 jumping jack
30 box alt step
30 cal row
30 snow angel
30 barbell thruster
B:C&J
1×3 65%
1×3 70%
3×3 70%+
C: For time
16-12-8-4
Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35)
Burpee box jump over 60/50
D:4x
30 sec L pull hold + 5 sttb
E:streching
Wu: Gymn+ Full body dynamic mob A: 3 rds 7 tempo kb deadlift left arm (3131) 14 alt v-ups 7 tempo kb deadlift right arm 14 knee to elbow ( plank position on ring) B: E3MOM x 4 – 7 front squat choose weight – 7-10 ring pull up C: For time Buy in: 100 double under…
A: 3 set 0-45 sec: 45 sec high knee run 1:00-1:45sec: 45 secplank to push up 2:00-2:45sec: 45 sec jumping jack 3:00-3:45 eec: 45 sec deep squat hold B: „Saturday Party” 250 simple under 50 alt snatch w. Bottle/ weight/kb/db 200 simple under 40 alt snatch 150 simple under 30 alt snatch 100 simple under…
A. Warm-up: EMOM 10’ Odd: 5 Jump to knee + 10 Air squat Even: 30s. Weighted plank (use backpack “hátizsák”) B. 3 Rounds for time: 5/7 Wall climb 10/15 Push-ups 50 Air squats C. Rear delt fly with “Ásványvíz” 2×1.5/2 Liter 5×10 reps *Rest as needed btw. D. For time: 100 Hollow rock *every brake…
A.Amrap 5′ 5 inchworm 5/5 crab & reach 8/8 reverse lunge steps 20″ high knee run in place B.EMOM – 45″ work / 15″ rest x 4 sets 1. Jumping Jack 2. Hang clean&jerk @ bottle/weight 3. Mountine climbers 4. Plank hold C.4 sets of: 8/8 Bulgarian split squat @ weight if…
A: 2 rds 30 shoulder taps in push up position 30 knee to elbow 30 hip thrust B: „CONFUCIO” 3 rds 100 jumping jack 25 burpees 50 sit up 100 jumping jacks 25 burpees 50 leg raises C: Streching
1)Warm up: gymn + PVC exercises + 5′ easy row 2)Rack jerk E90″ x 2 reps x 5 sets 2″ pause in split 3)”Bádibilding” 3 sets, 90″ rest btw sets * 2-5 strict pull up * 6/6 half kneeling press@ DB * 8 bent over row @medium weight 4)2x 6′ amrap, 2′ rest btw sets…
