A:Rx/open
OTM 9′
-15 band pull+10 snow angel
-10 kneeling jump
-30 sec hand stand L- hold on wall
B: 8min :
Rx: Triple under
Open: DU under practice
C: 10-8-6-4-2
Shoulder press, climbing du kb 90 sec rest
D:10 Amrap
2-4-6-8-10-12…..
– Lunges step Rx: 20/10 kg plate Open: 15/10kg
– Thruster
– V-ups
E: Streching w. coach
Warm up: 5’ amrap – 30 m Bear Crawl – 20 Scapula Push up – 30” Plank hold+ 30” Superman hold In remaining time AMRAP Burpee@ warm up pace A)3 sets: – Half kneeling dumbbell hang clean+press x 5/5 – Narrow grip push up x 8-12 – Bottom up KB carry x 20”/20” 90” rest B)For…
Warm Up: 3 sets: *30” Active Hanging *15 Down Up *10 Good Morning+Squat@ PVC A)”Kettlebell complex”: E90” for 9 min: Rx : 6 Russian Swing+ 6 Clean+ 6 STOH+6 OHS @ double KB Open:6 Russian Swing+ 6 Clean+ 6 STOH+ 6 Front Squat@double KB B)3 sets of: * Half kneeling press x6/6@ KB *Ring Push…
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Snow angel 10 KB Military press 15 Light KB SDHP A. Work up your daily max in this complex in 6 sets – starting with empty barbell. Sets begin in every 90”: Rx: 3 Deadlift + 2 Hang power clean + 1 Power jerk Open: practice same complex…
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A. EMOM 15’ 0 – 5 min: Rx: 5 Power Clean & OH @50% 1RM PC&J Open: 5 Power Clean & OH – light weight 6 – 10 min: Rx: 4 Power Clean & OH @60% 1RM PC&J Open: 4…
Csütörtök WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. In 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. In 10 minutes:…
Warm up: 5’ amrap: 10 goblet squat@ light KB 5/5 CJ @ KB 15 m bear crawl 10 snow angel A)Work up to daily max or heavy weight in squat clean in 8’ Practice, than go heavy! B)STOH, not from ground; for time: 12 reps @ ~70 % 10 reps @ 75% 8 reps @80%…
