A:Rx/ open
2rds
15 cica hát , homorú hát
15 power clean and press empty bb
15 m monster walk and 15 back
15 goblet squat 4-6-8 kg kg kb
15 cluster empty bb
B: 8min Rx Find your 1 reps cluster
open: 1power clean+1fs+1power jerk: Focus technic
C: 4×4 3 sec Pause Back Squat
RX: 70 %
Open: 50% -55%-60%x2
D: Every 5min = 20 min
10 strict pull up open: ring row or band pull up
15 ttb open: k2e or knee to chees
20 push up
25 wb
Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal 1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’ 2)Front squat E2’ Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM (Open: 5×3 ) 3)4 rounds FT@…
A: 10min animal flow 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…
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 12′ – 6 sets , climbing 10 tng power clean C) 100 ring push ups *Every break, 10m bear crawl (Open: kneeling ring push up, 5m…
A) gymn + wu B) E30″ for 8′ 1) 6 OHS @30/20 2) 10 butterfly situp Rest 2′ C) E30″ for 8′ 1) 6 hang power snatch @30/20 2) 6 pistols (open:4 candlestick roll to pistol) Rest 2′ D) E30″ for 8′ 1) 8 stoh @30/20 2) 12 DL @30/20 E) 5 sets 10″ hollow…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of: 8 strict T2B 30″/30″ side plank
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean…
