Week 1: day 4:
Wu: Gymn, then
3 rds
1 min easy 10 m inga run
10 snow angel
10 squat therapy
A: 8-10 min practice
butterfly pull up, c2b, kipping/strict bar-ring mu, hswlk, hspu
B: Healthy felcsi
Emom 25′
– 6-12 slam ball stoh choose weight
– 6-10 burpee box jump
– 15-25 ghd
– 8-12 strict t2b/k2e/k2c
– 20-40 du / 40-80 simple under
C: Shoulder burn
3-4 rds
8-12 barbell press choose weight
16-20 alt dumbell front raises
8-12 alt kb z press
1 min rest
STRECHING!
1. SMR + 2 sets * 15 Slow Banded Lat. Pull Downs * 10 Toe Touches in Push- up Hold * 10 Alt. V-ups * 10 High Knees + 10 Jumping Jacks 2. For Time / TC: 25′ * 8-16-24-32-24-16-8 @9-6 * 4-8-12-16-12-8-4 Shuttle Run @15m * 1-2-3-4-3-2-1 Rope Climbs 3. Acc. Work / 3…
1. General Warm-up + 2 sets * 5/5 Worlds Greatest Stretch * 5 Snatch High Pull * 5 Tall Snatch * 5/5 Hip Thrust 2. Find your daily heavy rep Squat Snatch in 12 min 3. AMRAP 5′ * Max rep target burpee 4. Rowing 10′ * Every minutes, perform 15 seconds as fast as…
Week 1: day 2 Wu: Gymn 3 rds 30 jumping jack 3 wall climb 6 shoulder taps 12 reverse lunge A: Every 2 min x 6 6 barbell / double kettlebell push press (climbing) 3-6 weighted pull ups B: Fehérjeeeee For time: Buy in: 50 wall ball 5 rds 6 double kettlebell cluster 16-20/8-12 12 burpee…
1. Warm-up for running + core activation 2. Running / 3 sets – 400m run + 200m just walking 3. 5 sets, ascending to a heavy – 1 squat snatch + 1 hang squat snatch + 1 OHS 4. 5 rounds for time – 15 DL @heavy – 15 strict HSPU or 15 deficit pushups…
Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl & sdl high pull 4 muscle snatch A: Practice 8-10 min (hswlk, peg board, pull up, hspu, bar-ring mu) B: Snatch party 6 rds every 90 sec 1 power snatch + 1 hang power snatch + 1…
A) 100m tiger crawl *e30″ (inc. 0:00) : 3 vups B) AMRAP 10′ /in duos/ 80/80m partner carry 8/8 burpees over the partner (who’s planking) C) AMRAP 8′ /in duos/ 32 ‘WB’ (to the partner, over the rig) 16 syncro sit-ups w/clap D) AMRAP 6′ 20 UGIG alt. DB Snatches 10 UGIG box jumps E)…
