1. 3 sets
– 8/8 suitcase KB DL @easy w.
– 4 walkouts + push-ups
– 10 full body deadbugs
2. 4 rounds for time / 2 min active recovery – walking or rowing – pulse recovery!!
– 15 DL @80/60kg
– 20/18 cals row
3. For Time / I’m so sorry 
– 20 Alternating Turkish Get-up
4. Acc. Work / 3 sets
– 8 KB pullovers on bench
– 30″ Hollow hold
– 15 Skull crushers @bb
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…
A. Warm-up: 90s. Row 5 Inchworm 10/10 Single-arm KB clean 45s. Plank x 3 rounds B.Strenght EMOM 10’ RX: Odd: 3 Strict HSPU + 6 Kipping hspu Even: 4-6 D-ball or Sandbag over to shoulder OPEN: Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
Pünkösd Hétfő 2 rds 8/8 scorpio 10 “S” 10 snow angel 20 hip thrust A: Family time 4 rds 5 burpee 10 air sq 15 push up 20 box step w dumbells Then 3 rds 5 devils press 10 goblet sq 15 c&j 200 m run Then 2 rds 5 wall walk…
A1) amrap 6′ – 6 scorpions – 6 sn grip sh press btn & ohs – 6 cossack squat A2)8-10 min practice (hswlk,kipping-butterfly pull up) B) E2′ for 12′ – 6 sets , climbing 8 hang squat snatch C) 80 banded! strict pullups (!!for everybody!!) Every break : 5 ring rows TC:8′ D) EMOM 15′ –…
Week 6: day 38 Wu: 3 rds 10 lateral box step 10 kb halo 5 reverse burpee 5 down up A: Building Csüti Emom 12 – 6 du kb bench row + 6 alt gorilla row + 6 bench row – 15-25 (rx first ring mu+ 24 dip/ basic ring push up) – 15 weight sit…
