1. SMR + General Warm-up + 3 rounds
* 20m Tiger Crawl
* 12 Shoulder Taps in Tiger Position
* 20m Crab Crawl
* 12 Hip Thrust on bench
2. AMRAP 24′ – Moderate tempo !
* 10 Burpee Box Overs @100/120cm
* 12 Alt. Dead Snatches @moderate weight
* 400m Row
* 12 Sandbag Cleans @moderate weight
* 200m Run
3. Accessory Work
* 3x 14m Death March @2×20/16KB
A: activation – 2 sets 5 walkout + push up 5/5 shinbox thoracic rotation 10 shinbox good morning 10/10 kb bottom up press 10/8 cal cardio B: practice – 8 mins make your 6-weeks-goal perfect C: strength – 14 mins E2′ x3 8 snatch grip RDL @60% 6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/ 2′ rest E2′…
A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 8 tng push jerk C) EMOM 8′ 3-5 front squat , climbing D) Wod AMRAP 10′ 4 BMU (open: jumping bmu…
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1:Metcon 20-18-16-14-12-10-8-6-4-2 push up every beetwen rds 30 du/60 su 2:Bear complex practice + in 10-12’ up to heavy 3:Back squat 5×3, same weight 2-3’ rest 4: Acc Tabata superman hold
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…
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 15Wall ball @ 6/9kg 20 T2B 15 db thruster 16-25/7,5-15 kg 20 v ups 15 burpee C. Core 20 Banded good morning No rest! 60s. Superman hold Rest…
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…
