Wu: 2 rds
60 sec jumping jack
10 kb halo
5 bb kang squat
10 bb good morning
60 sec mountain climbers
B: 3 Power jerk climbing 8 Tc’
C: Cuncikák
21 deadlift 60-100/30-60
63 du
21 ttb
15 dl 70-110/40-70
45 du
15 ttb
9 dl 80-120/50-80
27 du
9 ttb
D: Run attack
3×400 m run
90 sec rest btw rds
STRECHING
Week 4: day 26 Wu: Amrap 6’ 8 crab reach 15 m tiger walk 10 “S” A: Power & Split 10 tc 2 power + 2 split jerk max load 80 % B: Dumb és Dumbell 4 rds 5 man makers 7,5-15/16-22,5 10 ttb 15 am swing 16-24/8-16 kg 15 box jump 10…
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5 bb pcl + press – 5 kang squat A: Turkish get up 5 rds 3-5/3-5 reps climbing weight B: Metcon 4 rds 12 drop squats 12 alt dumbell push press 16-22,5/7,5-15 kg 20 cal cardio 12 alt…
1. 3 sets – 10 full body deadbugs – 5/5 reverse lunges – 5 btn push presses @bb – 5 Jerks 2. Push Jerk from the floor / E1’30” for 7’30” – 3 Push jerks @75-80% 3. EMOM 18′ 1. 18/15 cals row 2. 6/6 DB C&J @1×22.5/15 3. 15 weighted abmat sit-ups 4. E4′ for…
Wu: 2 sets 6/6 scorpio 12 Y 6/6 cossack sq 12 snow angel Deadlift: 5x 10 tempo deadlift (3 sec down, 1sec up) mod Wod: 3 rds 30 Box jump 300 m run/ 400 m row 30 Am swing 16-24/8-16 kg 300 m row 30 Hspu/ pike /hr push up Acc: 3-4 set…
A1) amrap 6′ – 6 scorpions – 6 sn grip sh press btn & ohs – 6 cossack squat A2)8-10 min practice (hswlk,kipping-butterfly pull up) B) E2′ for 12′ – 6 sets , climbing 8 hang squat snatch C) 80 banded! strict pullups (!!for everybody!!) Every break : 5 ring rows TC:8′ D) EMOM 15′ –…
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @77% * 2×1 @80% * 1×1 @82% * 2×1 @77% 3. 3 Rounds For Time * 10…
