Wu: gymn+Hip mobility
A:3 light rds
6/6 romanian kb dl
6/6 kb clean&jerk
6/6 alt leg hand climb
B: Every 4min x 6
20/18 cal row
Clean&Jerk
20/18cal row
1rd: 6×50%
2rd: 5×60%
3rd: 4×70%
4rd: 3×75%
5rd: 2×80%
6rd: 1×85%
C:Amrap 6′
1 push up
1 jump air sq
1 ttb
2,2,2..3,3,3..4,4,4..5,5,5..6,6,6..etc
D: streching
1)Warm up with PVC pipe + some core exercise ‘álá coach’ + BB warm up total ~8 min 2)Lifting:Squat snatch /Open: Power sn + 1 OHS 8′ EMOM x 1 rep (same w.) 3)”Fight gone bad” 3 rounds, 1 min per station: Wall Ball (6/9 kg) Sumo Deadlift High Pull (35/ 25 kg) Box Jump Push Press 35/ 25 kg)…
Wu:gymn+hip mobility A:3 rds light 3/3 turkish get up 3/3 one leg burpee+ one leg box jump 3/3 one arm kb snatch+ ohs 30 sec hspu hold+ shoulder taps B:10 min power snatch climbing 5×5 last set last week weight C: 2×8 snatch high pull last week+ 2,5-5% D:For time 10 burpee pull up 30 ohs…
HOMEBODY 9. NAP A: 3 rds: – 8 Cat Camel – 6/6 Crab reach – 6/6 dead bugs – 6/6 Cossack squat B:For time: ~ 10-9-8-7 . . . 1 Hand release push ups Butterfly sit-up rest 3’ ~ 1-2-3-4 . . . 10 Goblet squat@ ásványvíz/weight Inchworm C:3 rds/ 1’ rest – 10 Rear Delt…
A: 4 sets 6 scorpion 6 crab reach 6 jump down up 6 sit up to reverse bridge B: „BOB” 13-12-11-10-9-8-7-6-5-4-3-2-1 hand release push up air squats V -ups C:3 rds 21 biceps curls 21 triceps
A: 3set not for time 10/10 windmill w. Weight 10 jump to kness 20 dead bug B: Egery 5 min X5 8 one leg burpee /left 32 jump squat 8 one leg burpee /right 32 push press w. 2×1,5-2,0 l asvanyviz 8 devil press C: 2 rds 50 sit up w. Asvanyviz+arm box 50 good…
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
