1. Gymn. + Tabata Style – 20″ work /10″ rest
2 sets
– Scorpions
– Snow angel
– 90/90 hip „mobility”
– Cossack squat
2. AMRAP 25′ – moderate pace
– 400m row
– 20 russian swings @24/16
– 10 inchworms
– 10 plank ankle taps
3. E4′ for 12′
12-9-6
– HRPU
– 2x weighted V-ups
A. Warm-up: 30 sec hs hold pos shoulder touch 10 Am swing @ moderate weight 10 Goblet squat @ moderate weight 10 V-ups 30 sec y reach x 3 rounds B. 8 min practice( pull-up; bar-ring mu, du, peg board) rx: Amrap 8’ 15 m hswlk 3 bar mu 7,5 m hswlk 2,5 m segment free…
A: activation – 2 sets 5 walkout 10 deadbug 15 bw good morning 1′ cardio + 2 sets 2/2 turkish get up @mod 5/5 windmill B: 5 rounds for time 5 weighted push up @15/5 kg plate 10 push up C: 12′ AMRAP 8 db snatch @right 8 db oh walking lunges @right 8 db snatch…
Week 6: day 36 Wu: 3rds 5 inchworm 10 arch rock 5/5 kb rdl 30 sec plank twist A: Hajcihő 4 rds 200 m run 12 alt dumbell hang snatch 20-30/15-22,5 5 muscle up / c2b , pull up B: Body Pump 5.0. 4rds 10 barbell bench row 15 barbell bench press 15 chin…
Warm-up: 10m Tiger walk – forward 10m Tiger walk – backward 10/10 Upright row @ easy DB or KB 10/10 Windmill @ easy DB or KB 15 Jumping squats x 3 rounds A. Squat snatch – heavy single open: power snatch Then, 3 Rounds of: 3 Squat snatch @ 70% of A 2 Squat snatch…
1. 2 sets – 5/5 split stance good mornings @bb – 5 btn presses – 5 thrusters – 5 half burpees 2. For Time 22′ QF Event 1 @2×22.5/15 DB – 50 DB walking lunges – 30 HSPU / 30 Push presses – 40 Front rack walking lunges – 20 Def. HSPU / 20 Strict…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry moderate weight B. Power snatch heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull 3 x 2 100% of B D. Wod…
