1. General warm up + Full body rolling
2. 4x AMRAP 8′
A.
* 10 Burpee
* 10 V- up
* 10 Push-up /chest to abmat/
– 2 min Rest
B.
* 100 m shuttle run
* 10 Abmat sit- up
* 10 Box jump @50/60
– 2min Rest
A.
– 2 min Rest
B.
3. 3 sets:
25″/25″ Side plank + Banded Row
A) 3 sets of: – 9/9 m monster walk – 10 OHS – 10 banded pull aparts – 12 deadbugs B) ‘Zachary Tellier’ For time: 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 150 Air…
Week 4: day 24 Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up A: Emom 3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4…
1. General Warm- up + 2 sets * 3 Tall Squat Clean * 3 Front Squat * 3 Strict Press * 3 Jerk * 6 Btn Barbell Rotations 2. 2x EMOM 6′ / 2 min rest Odd: 3 C&J @75% Even: 11 Target Burpees 3. EMOM 14′ 1. 15/12 Cal Row 2. 10 OHS @43/29 4….
Week 1 Day 2 Wu.: 3 rds 10 Banded Shoulder Extension *hold 2-3” 10 Downward dog 5 Snow angel 5 Double Push-up Burpee A.: 4 rds 3 Pause Push Press *pause 2” in the dip and 2” overhead 3 Power Jerk *pause 2” in the dip and 2” overhead *rest 30” 4-6…
Week 4: day 26-27 Wu: full mobility Games A: Mucikás Beköszönő: 100 du / 200 simple 50 burpee Then 10 rds 3 atomic sit up heavy plate 6 alt kb cluster (médium weight) 12 weight sit up then Köszöntem: 100 du/ 200 simple 50 burpee FULL STRECH!!
1. 2 sets: – 6 band OH squats – 6 bent over rows @snatch grip – 6 snatch high pulls – 6 muscle cleans 2. Find your daily max in 15 min – 1 Power Snatch + 1 High Hang Power Snatch + 1 Low Hang Power Snatch 3. 3 rounds for time – 400m…
