W-U
A. AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
5 INCHWORMS
10 RING ROWS
10 RKBS
5 SHUTTLE RUNS @10M
WOD_3 RDS_FT_TC:14′
30 SHUTTLE RUNS @10M
21 RKBS @24/16
12 PULL-UPS
/B: @20/12 KB; BANDED PULL-UPS; – RX: @32/20 KB; BMU/
COND
EMOM 12’
1.15m KB(1) WALKING LUNGES @24/16
2. 50″ HS HOLD
3.40 DU
/B: @20/12 KB; 30″ HS HOLD;DU PRACT; – RX: @32/20 KB; FREESTAND HOLD; 80 UB DU/
ACC_3RFQ
10/10 SL GLUTE BRIDGES
10/10 SL JUMP FOR HEIGHT
20 SEATED PIKES
SMR + General warm-up + Mobility A. WU: Amrap 5′ (easy pace!) 2-4-6-8 … etc reps of: Air squat Down-up Push-ups B. For Quality, 3 sets : 12 alt. KB presses 30″ HS hold 12 alt. KB bent over rows 15 Ambat sit-up @ 6/9kg ball * 60″ rest btw. sets C. EMOM 15′ …
SMR + General warm-up + Mobility A. 3 sets: 16 alt. deadbug 10/10 single leg hip thrust 20″ HS hold B. Lifting- Complex, BSQ Empty BB warm-up, ~ In 10 minutes find your max in the following complex: 1 CLEAN + 1 FSQ + 1 STOH + 1 BSQ + 1 STOH ~…
W-U_3X/1’ -30”MOUNTAIN C -8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE -8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT 1.PRE-RUN TC:5’ FOR TIME -200 DU (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI…200 ISM.) NO SINGLE UNDER!!!!!!! 2.WOD_ AMRAP 20′ -400M RUN -15 PUSH-UPS -15 BOX JUMPS -15 PULL-UPS 3. ACC_3X/30” -30” GYMNASTIC SWIMMING
1. Activation / 3 rds. * 15 Bench Presses @just barbell * 250m row * 10 Stiff leg deadlifts @db DB 2. Gymnastics / 3 rds. / 1’30” rest btw. rds. * 10 unbroken strict pull-ups * 6 unbroken ring dips / box 3. Back Squat Find your heavy single in 12 min, Then 3×3 @80%…
Week 6 A.: 6’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 8 Hollow rock 12 Alt. superman 10/side Side Plank Clams B.: STR. Cyclist Front Squat 4,3,3,2,1 reps, Tempo 2033 2 – Squat to the 1/4, Hold for 2 seconds! 0 –…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10/10 m tiger walk, back tiger walk 3/3 Turkish get up easy kb 30-45 sec hs hold rx: free sc/ct: at the wall B: 8 min hswlk practice in pair rx: max meter sc/ct: with a stick C: 5 rds tc 10 min 8 Bsq…
