1. General warm- up + 2 sets
+ 10 snow angels
+ 5 HRPU
+ 80m shuttle run
+ 8 cossack squats
2. AMRAP 8′
* 21 cals row
* 21 pull-ups /kipping,butterfly, jumping pullup/
* 21 db DB front squats
Rest 3′
AMRAP 6′
* 15 cals row
* 15 C2B or Jumping C2B
* 12 db DB thrusters
Rest 2′
AMRAP 4′
* 9 cals row
* 9 BMU or Jumping BMU
* 9 db DB hang squat cleans
3. Accessory Work / 2-3 sets
* 8/8 gorilla KB rows
* 20/20″ Side Plank with Rotation
WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…
Week 4: day 22 wu: 3 rds 8 cat camel 8 russian babymaker 8 hindu push up 30 sec wall sit A: Snatch 5×3 Hang snatch /rx squat, basic: squat or power/ B: BSQ E2mom: 4×7 (70-73%) C: Bajszi 21-15-9 Back thruster 40-50/30-35 kg cal row D: Hasitasi 3 rds 1…
A: activation – 2 sets 1′ cardio 8 scap push up to downdog 10/10 side plank hip thrust 12 cuban press @light https://www.youtube.com/watch?v=XpcOM9Np9LQ/ + 2 sets 10 push up 20 banded face pull B: Power Clean & Jerk 5 x 3 reps – no tng 70-70-75-75-80% 90″ rest between rds C: Strict press 3 x…
WU: 2-3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 hamstring curls 10/10 one leg hip thrust, on bench pad A. EMOM 12’ 10-12 Inverted barbell row 10-12 Diamond push-ups 10-12 back squats 50-60% B. Wod For…
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…
Week 2: day 13-14 Wu; 3rds 5 reverse burpee 10 90/90 hip 200 m run 20 alt v-ups A: Partner Party 50 devil press 22,5/15 50 cal row 60 dumbell snatch 40 cal row 70 burpee box jump 30 cal row 80 oh walking lunges w. plate 40 cal row 90 wb 50…
