2023.12.06. Szerda

Week 4: day 23 Wu: 3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust   A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)   B: Clean 5×3 climbing (rx squat, basic squat or power)   C: Gyanús  3 rds 9 burpee pull up 4 power clean 60-80/40-60kg…

Week 5: day 31 wu:  3 min row 2 rds 6 wall squat 8 kb sumo del high pull 10 crab reach   A: Sumo deadlift  5×7 climbing   B: Body Pump 4.0. 10 rds 5 strict pull up/12 ring row 10 push up/ women push up 20 air sq w. weighted west   C:…

A: activation – 2 sets 12 alt toe touch 10 snow angel 5/5 tall kneeling shoulder cars B: 2 sets 30″ row @mod 10-15 strict press @empty bb 10-15 sup ring row C: Power Clean & Jerk – EMOM 6′ 2+1 reps 1-2′ @60-65% 3-4′ @70-75% 5-6′ @80%  D: E3′ x 4 8-10 bent over…

A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold  x 3 rounds  B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets    C: Metcon 10 rds 3 wall walk 4 atomic sit up w.plate 15-20/5-10 kg 5 clap push up 6 jump squat w. Plate   D:Acc…

A1) amrap 6′ – 6 scorpions – 6 sn grip sh press btn & ohs – 6 cossack squat A2)8-10 min practice (hswlk,kipping-butterfly pull up) B) E2′ for 12′ – 6 sets , climbing 8 hang squat snatch C) 80 banded! strict pullups (!!for everybody!!) Every break : 5 ring rows TC:8′ D) EMOM 15′ –…

WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups   A: Emom 10’ – 16-20 alt. du kb Z press – 12-16 alt. Pistol Rx:+ weight B: Pertner workout 100 cal row   8 rds 20 du kb swing 10 du kb lunges…