Warm up:
gymn + mobilty +
3rds
10m inch worm
10m crab walk (high hip)
10 wall squat
A: BB wu
Amrap 5′
( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press)
B: 10 min Find your heavy complex
2 snatch balance + 3ohs
Open: Focus on technik
C:3×5 high hang snatch pull
Rx: 80-90-100%
Open: max load 70%
D: Amrap 8′
6 power snatch RX: 50/35 Open: 40/25
30 du Open: 50 simple
Abs party:
20-16-12-8-4
V-ups
Sit up…. no rest UNBROKEN
1. General warm up + Full body rolling 2. 4x AMRAP 8′ A. * 10 Burpee * 10 V- up * 10 Push-up /chest to abmat/ – 2 min Rest B. * 100 m shuttle run * 10 Abmat sit- up * 10 Box jump @50/60 – 2min Rest A. – 2 min Rest B. 3….
Week 4: day 27-28 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack dumbells…
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…
Week 4: day 25 wu: 3 rds 20 m bear walk 8 scapula pull up 20 jumping jack push up pos. 8 kb halo kneeling pos. A: 8-10 min practice (du, pull up, hspu, bar-ring mu, peflg board) B: Emom 12 – 1-3 rope clim (rx: leg less) – 8-15 hspu (rx strict,…
Week 3: day 19 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & power jerk Emom 7 1 clean+2 power jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker 16-22,5/7,5-15 kg…
1. General wam- up + Prayer stretch + 2 rds. A. * 4/4 1-leg Hip Thrusts * 4 Muscle Snatches * 4 Snatch Grip Strict Presses * 4 Box Jumps @40/50 B. * 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight 2. For Time * 15 Squat Snatches @70% 3. For Time 10 rounds…
