2023.03.03. Péntek

WU: 3-5’ gymn 3 rounds: 15 Banded Good morning 6 get up jhonnie 10 smow angels Metcon 4 rounds for time: 3 Shoulder to overhead 70/45kg (Open: 50/35) /basic:  double kettlebell or dumbell choose weight/ 1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat) 6 Power clean 70/45kg (Open: 50/35) basic:  double kettlebell or dumbell…

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)…

Wu: 2 set: 1:00 Ski or Row (moderate) 7 Kip to Swing 7 Single Arm High Pull (each arm, moderate) 14 Alt. Leg V-Up 10 Prone Ts (no weight or very light plates) 10 Single Arm Press (each side, moderate)   A: 10 Barbell Strict Press 65% 8 Barbell Strict Press 70% 6 Barbell Strict Press 75%…

WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A. E90″ – 5 sets 5 TnG Power Clean @60% (Open: 3-5 reps – medium weight) B. EMOM 8′ – 5 double KB russian swing 2×12/20 (Open: 2×8/12-16) – 5 Thruster 2×12/20 (Open: 2×8/12-16) C. Metcon 21-15-9 reps…

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…

A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex  1 snatch lift off + 1 segment power snatch + 1 hang power snatch  C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…