1. 3 sets
– 5/5m walking cossack squats
– 10 V-ups
– 20 alt. supermans
– 10 butterfly hip thrusts
2. AMRAP 25′
– 10 burpee box get overs @100/120cm
– 12 unbroken thrusters @25/30kg
– 20 cals skierg/row/assault
– 12 SDHP @25/30
3. Acc. Work / 3 sets
– 10 biceps curls with light weight !!
– 20 crunches @5/10 plate
– 10 reverse crunches
1. 2 sets: – 30 Jumping jacks – 7/7 RDL+ knee raise – 10 Lateral jumps @barbell – 5 Muscle snatches @bb 2. Squat Snatch /NO TNG!!/ E1’30” for 9′ 2×2 @70% 2×2 @80% 2×1 @85% 3. AMRAP 8′ – 15m Front rack carry @2×22.5/15 – 15 T2B / 25 Tuck-ups – 5 DL @100/80…
A: activation – 2 sets 1′ cardio 10 shinbox switch 8 kang squat 5/5 shinbox heel touch + 2 sets 10 rev nordic curl / banded rev nordic curl 8/8 single leg RDL @16/8 kg 5 tall kneeling muscle snatch @empty bb B: snatch complex – EMOM 10′ 1 hang power snatch below knee (pause 1…
WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch – work up to a heavy triple in 10-12 min B: Front Squag RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5 – start at medium…
A: 8-10 min smr& activization B: 2 light rds only BB 10 squat snatch 10 snatch balance 10 snatch press 10 burpee C: Every 90 sec x 8set 3 position snatch Rx: climbing Open: max load 80% 1 high hang snatch + 1 hang snatch + 1 snatch D: Amrap 5″ x 2 1 box jump RX: 70/60cm Open: 60/50cm 1 sumo…
Week 2: day 9 wu: 6 min easy amrap 10/10 suitcase kb dl 30 sec wall sit alt step 10 russian babymaker A: Practice /pull-up, bar-ring mu, hspu, hswlk/ B: Squat clean technik 7×3 pause squat clean deep position (climbing) C: Esik nem esik, jól esik 3 rds 500 m row 10/10 one arm…
1. 3 sets – 2 min cardio – 10/10 seated band pulls – 10 hollow body rocks – 20 fast lat. pull- downs – 10 air squats + 20″ squat hold 2. E2′ for 10′ – 10 unbroken banded strict pull-ups – 10 parallette push- ups 3. AMRAP 18′ – 16 WB – 12/15 Cals Row…
