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
10 burpee box step w dumbell
15 db snatch
20 sit up w db
Then
1 rds
5 burpee pull up
10 burpee box jump
15 db cluster
20 jumping lunges
A: activation – 2 sets 8 walkout + push up 8 scap push up to downdog 8/8 world greatest stretch 8 hip flow B: EMOM 9′ 12/10 cal cardio 5-8 burpee pull up 30″ max du / su C: for time 150 SA kb floor press (75/arm) @16/8 kg 130 sit up 110 bw walking lunges…
1. Dynamic Warm-up + 2 sets * 2′ row or jogging * 15m bear crawl * 12 deadbug 2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB * 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans 3. Metcon * 3′ max rep burpee box…
Warm up: 3 sets: 30” HS hold 14 Bird Dog 20 Shoulder taps in plank 10 light Kb am swing 10 cossack squat Then: 8 min practice Hswlk B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik) C: Metcon 3-4 Rounds for Time 400 meter Run / 500 m row…
A: activation – 2 sets 10 childpose Y raise 30 sec cardio @mod 5/5 SL RDL hold (5″ hold each reps) 15 sec cardio @hard B: practice – 6 mins 6-weeks-goal session C: 3 sets 4 snatch grip RDL @31X1 @75-80% 4 wtd double box dips @31X1 90-120″ rest between rds D: for time – TC:…
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Push Jerk climbing heavy, floor the start 5×6 Rest 60-75s. btw. sets C.Wod Then.. For time: RX: 50 Box jump 60/50cm 40 Push-ups 30 Hang power clean 70/45kg 20 Back…
1. Activation and Barbell warm-up for C&J 2. C&J Complex / E1’30” for 9′ 1.-2. @75% 3.-4. @80% 5.-6. @85+% 3. AMRAP 20′ – Low intensity!! – 750m row – 20 burpees – 15 jumping strict pull-ups 4. Interval Rowing / 5 rounds – 200m easy – 200m hard Then 5′ cool-downs
