2023.03.13. hétfő

Wu: 3 Rounds 10 cal row 10 scap pull ups 6 barbell snatch (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitions   Snatch: 5 sets 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch  60-65-70-75-75+%   Wod: 4 rds 400 m row 10 burpee over rower 10/10  kb one…

1. 2 sets – 10 deadbug pullovers – 10/10 seated band pulls – 5 strict pullups 2. Handstand Hold Rx: Freestanding HS hold take 3 attempts to hold as long as possible. Open: Wall facing HS hold as long as possible 3. 2x AMRAP 8′ / 2′ recovery cardio – 4 Cleans @80% of squat…

WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge   A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time   B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU   C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) …

A. Warm-up: Gymn. + 3 sets 50 Jumping jack  10m Monster walk 10 Push-ups  20 Glute bridge on floor  20 Alt. V-ups B. Back squat E2mom x 5 reps 70-75% of 1RM  C. EMOM 18’  Min1 – 12/15 Burpee Min2 – 5 Push jerk  Min3 – 2/3 Rope climb  Weights:  RX: 70/45kg  Open: 50/30kg  Basic: 30/20, or…

A: activation – 2 sets 10 rev nordic curl / heel sit 20-30″/side  split squat pulse 30″ plank B: 5′ AMRAP 30 m kb front rack carry @heavy 15″ row sprint 20-20″ single arm plank C: Deficit deadlift – E90″x6 8 reps  start with 60% effort – last set is 1 rep from failure  D:…

WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A.Practice 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B.Wod AMRAP 30’…