warm up: gym+shoulder mobility
A:3rds
10 alt scorpion
20 bird dog
20 dead bug
10 snow angel
B:Find your 3RM Push Jerk – 10min
C:Metcon
Every 3min x6
10 pull up
20 jump air squat
10 burpee ttb
20 jump lunges
D:3rds
10/10 kb romanian deadlift
20 alt kb dead row
60 sec superman hold
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,…
1. 1 set – 1000/800m row – 20m inchworms – 10 straight arm band lat pull downs 2. Banded Deadlift / E1’30” – 6×3 reps @30-40% – speed DL- 3. ‘Auxo or Auxesia’ For time 10-20-30-40-50 – WB – Jumping C2B or Simple C2B…C2B !!! 4. Acc. Work – 3x 15 good mornings @just bb
Wu: 3 rds 15 hip thrust 20 band good morning 30 sec plank twist 60 sec cardio A: E2mom x5=10 min – 10 deadlift 40-50% , basic double kb – 10 sttb, sk2e 2 min rest E2mom x5=10 min – 10 stiff leg deadlift – 20 alt V-ups B: Playbaby 4 rds 400…
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. EMOM 10’ – 5 sets -5 Squat clean @50-55% 1RM -8-12 T2B B. 3 sets: AMRAP 4’ / Rest 2’ 2/2 KB Snatch 24/16kg 2 C2B Pullup 4/4… 4…. 6/6…. 6….. etc….
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: 8-10 min smr& activization B: 2 light rds only BB 10 squat snatch 10 snatch balance 10 snatch press 10 burpee C: Every 90 sec x 8set 3 position snatch Rx: climbing Open: max load 80% 1 high hang snatch + 1 hang snatch + 1 snatch D: Amrap 5″ x 2 1 box jump RX: 70/60cm Open: 60/50cm 1 sumo…
