wu: gymn+ mobility
A: 2 light rds
30 sec tiger hold
30 m bear walk
30 skeater jump
30 sec bridge hold
B: E2mom 12’
– 10/10 one arm kb romanian dl + 5/5 one arm ohs
C: Metcon: double dumbell party
team of 3
For time
90 devils press
90 cal skierg/row
90 double dumbell hang c&j
90 cal aab/ row
90 thrusters
90 cal row
90 oh lunges
90 syncro sit up
D: streching
1. General warm-up+ 2 rds. * 10/8 cals row * 10 scorpions * 10 scapula pull- ups then, 2 rds. @easy weight * 5 bench presses * 5 pendlay rows * 10 banded face pulls 2. 3x AMRAP 5’/ 1′ + 3 wall walks + 12 DB snatches @15/22.5 + 15 box jump overs 3. 4 rounds…
WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light A. 3 rounds: 45″ MU (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest B. EMOM 10′ Rx:…
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′…
1. 2 sets – 5/5 banded RDL – 10 good mornings @bb – 20″ hollow hold 2. „Chaos” Amrap 7′ – 10 Thrusters @43/30 – 10 Bar facing burpees 3. Deadlift / EMOM 5′ – 1 rep @85% 4. For Time / TC:5′ – 100 WB @9/6 5. Acc. Work / 3 sets – 20…
A: activation – 2 sets 1′ cardio 10 snow angel 10 scap push up to downdog 10 russian babymaker 30″ plank B: 2 rds for time – TC: 31′ 20 Hrpu 30 Air squat 20 Pull up / ring row 30 Pendlay row @dual kb 20 Yoga push up 30 Empty barbell thruster 20 Abmat…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A.3 rounds – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B Snatch E90″ – 3 sets (speed focus) 3 Snatch High…
