1. Activation, then Amrap 8′
– easy 350m row
– 10 Am. swings @12/16
– 10 wallballs @6/9
2. E2′ for 12′
– 20/16 cals row
– 4 deficit kipping HSPU
3. Open 20.2 Amrap 20′
– 4 DB thrusters @1×22.5/15
– 6 T2B
– 24 DU’s
4. Acc. Work
– Accumulate 100/100m suitcase carry @heavy DB
Warm up: gymn+ mobility A: 3 rds 1 reverse burpee 9 snow angel 5 wall squat 6 hrpu B: 1956. Október 23 partner workout (i go- you go) Buy in: 1956 m row Then: 10 rds 1 wall walk 9 box jump 5 man maker 16-22,5/7-15 kg 6 burpee 10 alt db snatch 16-22.5/7-15…
1. Activation / 3 sets – 20 hollow rocks – 5 kipping swings – 5 ring face pulls – 10 DL @1 easy KB 2. AMRAP 4′ x4 / active rest – 1’30” easy row – 15 T2B – 10 DB Cleans @2×22.5/15kg – 10 DB Push Presses 3. Acc. Work / 3 sets – 6/6…
Week 5: day34-35 Wu: Games A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)…
1. 3 sets – 500m easy row – 10 behind the neck thrusters @bb – 5 split stance press @bb 2. Split Jerk / E1’30” for 7’30” – 2 reps @75-80% 3. Front Squat / E2′ for 8′ – 2 reps @85% 4. EMOM 12′ 1. 12 hard pulls on the rower 2. 6 banded…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. For Time TC:15′ 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 * Power Cleans @50/35 * Bar Facing Burpees 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
1. 3 sets – 10 alt. reverse lunges – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Push Press + Dip EMOM 4′ – 2 push presses @80%+ Rest 1′ EMOM 4′ – 4 jerk dip @105% Rest and Squat prep 5′ EMOM 5′ – 3 front squats…
