WU: 3-5’ gymnastic
3 slow rounds:
– 15m monster walk
– 15 Banded good morning
– 5 bb pcl + press
– 5 kang squat
A: Turkish get up
5 rds
3-5/3-5 reps climbing weight
B: Metcon
4 rds
12 drop squats
12 alt dumbell push press 16-22,5/7,5-15 kg
20 cal cardio
12 alt dumbell push press
12 drop squats
90 sec rest btw sets
C:Full Streching
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
1. Warm-up for 23.1 2. 23.1 / AMRAP 14′ – 60 cals row – 50 T2B / 50 Hanging Knee Raises – 40 WB – 30 Cleans @61/43 or 43/30 – 20 Ring MU / 20 Kipping Pull-ups /standards scaled : https://youtu.be/7G3FKk-Dzm0 rx: https://youtu.be/PYI6mH8RqCc / 3. Back Squat…
1. Warm-up + EMOM 4′ * Odd: 1 min bike/row/ski (EASY!!) * Even: 30″ alt. samson lunges 2. 1 rds. @bb * 3 clean high pull * 3 tall squat clean * 3 pause jerk, then Find your daily heavy rep C&J in 10-12 min * NO NPR !!! 3. Back Squat / EMOM 8′ *…
Wu: 2 rds 60 sec jumping jack 10 kb halo 5 bb kang squat 10 bb good morning 60 sec mountain climbers B: 3 Power jerk climbing 8 Tc’ C: Cuncikák 21 deadlift 60-100/30-60 63 du 21 ttb 15 dl 70-110/40-70 45 du 15 ttb 9 dl 80-120/50-80 27 du 9 ttb …
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: OhhhYeah Amrap 16′ 4rds 500 m run (600 m row) 12 alt. Devil press (16-22,5/ 10-15) then max burpee pull up C: 3 rds…
Warm up: gymn + mobilty + 3rds 20 m monster walk 10 hip thrust w. band 10 banded squat 10 burpee A:10min: Find your 10RM Back Squat…. Start: 1rm 40-50% B: 8-10 min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn,…
