Week 3: day 17
Wu: 3rds
6 cossack squat to thoracic rotation
30 sec mountain climbers
8 behind head lift offs
30 sec plank rotation
A: Practice 8-10 min
(du, pull up, bar-ring mu, hswlk, hspu)
B: High Hang Clean
7×3 (rx squat, basic:sq, power) focus on technik
C: Sündörgő
Amrap 8′
10 x 10m ingafutás
3 cluster 40-60 / 25-40 kg
5 push jerk
7 lateral burpee
D: Side Fat Burn
3-4 sets
15/15 kb side
15/15 side plank hip thrust with plate on hip
STRECHING!!
A. Warm-up: 5’ Gym. + 60s. Shuttle Run (15m) 30s. Rest x 3 sets with increasing volumen! B. EMOM 10’ 5 Strict HSPU + 5 Strict C2B pull-ups Open: 7 Push-ups + 7 Double KB sumo DL high pull C. Metcon 45 Clean & Jerk @ 30/45kg 45 T2B (open: K2E) 45 Thruster…
1. 2 sets – 10 PVC prone press facing ground – 4 Broad jumps – 10 RDL @bb – 10 Hang muscle cleans @bb – 10 Push presses @bb 2. For Time – Grace – 30 Clean & Jerks @43/61 3. Front Squat / EMOM 5′ – 2 reps @85% 4. 4-5 rounds for time…
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:8 min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8minFind your 5 rm Touch and go clean and Jerk C:For time 4rds 300m…
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger walk forth and back 10/10 m B)AMRAP 28’ in team of 2: * 1000 m row( one work, one rest) * 400 m run (together) * 40 m…
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B: Metcon 30 rds 3 deadlift 60-80/40-60 kg / basic double kettlebell or dumbell, choose weight 1 lateral burpee then 20 rds 2 squat clean 40-60/25-40 kg 2 lateral burpee …
A. Warm-up: 3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor 12 jumping squats 50m KB goblet carry (kb don’t touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight x 7 sets C. Wod For time: 12-9-6 Cluster 400m Run btw. sets RX: 60-70/35-45kg OPEN:…
