A: warm up 2 rds
10 90/90 hip
1 min cardio
10 bird dog
1 min simple under
B: Emom 9= 3 rds
5 ring muscle up /open: bar/ box, band
50 du/75 simple
15 goblet squats
C: 5×5 push press climbing
D: Tumilson
8 rds
200 m run
11 dumbell burpee deadlift 20-30/10-17,5 kg
E: Acc
3-4 rds
15/15 kb side
15/15 barbell side
A: activation – 2 sets 5/5 SL RDL hold (hold 5″ in the bottom position) 10 inchworm 15 m tiger crawl 1′ cardio B: practice – 8 mins make your 6-weeks-goal perfect C: 6-9-12-9-6 – for time snatch grip RDL @70% hspu ring dips / banded ring dips D: 12′ AMRAP 6 alt db snatch @22,5/15 kg…
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′…
Week 1: day 3 Wu: 3 rds 1 min cardio 5 kang squat 6 butterfly hip thrust 7 bb good morning A : Stiff leg deadlift 4×10 B: Body Pump 1.0 30 back squat 40-60/20-40 kg 30 kb floor press 16-28/ 8-16 kg 30 lunges step 40-60/20-40 kg 30 hrpu 20 bsq +5-10 kg…
WU: Gymnastics + Shoulder mobility w. PVC pipe Then, 3 Rounds of: 5/5 1-arm KB sots press @ easy KB 15 Reverse Snow angel 10/10 Side plank w. rotation A.Strenght 3x 8 Push Press 3x 5 Push Jerk B: Wod 21-15-9 Cal row Double Kb thruster medium 2 min rest 9-15-21 Pull up Burpee 2 min…
A: activation – 2 sets 8/8 world’s greatest stretch 5/5 hip flow 10 snow angel 10 scorpion 1′ cardio B: 3 sets 30″ max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/ 30″ rest 30″ max: dual kb deadlift high pull 30″ rest C: „Filthy 50” For time: 50 box jump 50 jumping pull up /ring row 50 kettlebell swing…
Warm Up: 6’ amrap 200 m easy run 20” squat hold 20” plank hold 20 Mountain climber A)In 8 min work up to daily heavy in Rx: 1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat Open: 5×1 complex, same weight B)For time: TC:10’ 3 Rounds of: 5 Clean Rx: 60/40 kg, Open: 40/25 kg 10…
