Wu: gymn+full body dynamic mob
A: 2 rds
5 min cardio machine
10 wall walk
10 burpee pull up
B: Dinosyius
40 du box step
100 du
40 db thruster
100 du
40 db hang clean and jerk
40db devil press
db:10/12,5/15/17,5/20/22,5
C: Streching
1)6′ amrap 10 snow angel, 5 inchworm, 20″/20″ side plank+ rotation, 10 thruster, 1 KB in goblet 2)5 sets, same weight 1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS) 3)Snatch high pull 3×3@90-100% or 2) 4)10′ amrap – 15 am. swing – 40 DU/80 SU 5) 4 sets…
Wu: Gymn + hip mobility A: 3 rds 10/10 kb halo 10 half kneeling double kb press (light kb) 10/10 dead bug 10 goblet squat (light kb) B: Every 3min x 5 – 8 back squat climbing heavy – 8 strict c2b / pull up/ ring pull C:Complete the following workout for time: – 100 wall…
Mobility: General Activation: 3 Rds -10 Glute Bridges -10 Push-ups -5/5 KB Lunges -5/5 KB Windmills TIBOR BENEDEK…
A) gymn + amrap 6′ – 6 alt. scorpions – 6 cat camel – 6 crab & reach – 6 alt V-ups B) E2’30” for 12’30” 1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM C) EMOM 6′…
A. Gymn. + 3rds: • 15m bear walk • 15m tiger walk • 15m walking lunges • 15 hollow rock B. Partner Workout • 110 box jumps / steps • 90 pull- ups • 110 bar facing burpees • 90 push jerks @empty barbell • 110 air squats • 90 double- unders C. Acc. Work…
1)5′ amrap * 8 OHS facing the wall * 6 BB sn deadlift + 6 sn high pull * 10 m bear crawl * 20 jumping jack 2)Lifting From 0:00 to 08:00 1 RM Power snatch (Open: 4x 3 same weight) From 08:00 to 14:00 /E2’MOM) BSQ x 3 reps@ 80-85 % 3)For time, TC: 12′ …
