1. General warm- up + 2 sets
* 6 Push- up plank to shoulder extension on paralette
* 6 Kipping swing
* 6/6 Half kneeling bottom up KB press
* 3 Hip to bar
2. 3 rounds For time
* 20 Kipping HSPU
* 15 Target burpees
3. 3 sets
* 16 banded triceps ext.
* Max L-sit on rings
4. 6 sets
* 15 Good mornings @barbell and climbing weight
* 15 weighted sit- ups
Week 6 Wu.: 3 rds 25” Plank 12 Bridge 10 m Bear walk 14 Cross Jack A.: 3 rds For Time, with a partner 1000m row 14 Syncron Alt. Kb Cluster 16/12 kg 40 Push up 14 Syncron Abmat sit-up 1000 m Ski Erg 40 Jumping Lunges 14 Kipping HSPU /pike…
A) AMRAP 7′: – 10 crab & reach – 10 90/90 – 10 alt Vups B) ‘White’ 5 RFT: – 3 Rope Climbs – 10 T2B – 21 OHWL @20/15plate – 400m Running/Rowing C) 50 weighted hollow rocks @5/2,5plate in hands *every break: +3 rep
WEEK 3 DAY 2 WU.: 2 RDS 1’ CARDIO 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 4 SETS 5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD REST 30” 5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING REST 90-120” B.: FOR…
Wu: gymn+mobility 3 rds 30 sec jumping jack 10 bird dog 30 sec mountain climber 10 dead bug A: Strenght + Lunge 14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2 Every rds 50 du /100 simple 28-24-20-16-12-8-4 deficit push up / woman push up B: Szeretteinkert 2 buster (double dumbell16-22,5 / 7,5-15 kg) 40 weight…
Week 4: day 24 A1: 3 rds 50 plate hops 50 mountain climber 50 single under A2: 2rds 1rds swimming gymnastic 20 hip thrust position alt leg change B: E2mom x5 4-8 c2b (rx+ weight, bs: ring row) 12-20 dumbells bench press on bench pad ( rx/ct: medium / heavy ) C: Every 5…
1. SMR + Hamstring Stretch + 2 sets * 6 Samson Stretch * 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc * 6/6 Hip Thurst Then, 2 sets @30% * 1 Clean DL+ 1 Power Clean+ 1 Squat Clean 2. Clean & Jerk / E1’30” for 9′ * 2x 2+1 @85% * 2x 2+1 @88% * 1x 1+1 @90%…
