Warm up:Â SMR, gymn, shoulder
mob
A)Dumbbell Man Makers + TGU
8 MM+ 4/4 TGU
6 MM + 3/3 TGU
4 MM + 2/2 TGU
2 MMÂ + 1/1 TGU
Increase weight in every roundy
B) Karen: 150 WB for time@6/9 kg
Every break: 10 m bear crawl with 12/20 kg KB
Szerda WU with Partner: (You go, I go) 4 rounds of each: 8 Am. Swing @ medium w. 8 Air squat 8 Push-ups  A. Partner workout: (Divide anyhow) For time: 1000m Row 100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100 Wall ball 100 Deadlift 100 Box jump-overs…
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…
WU: 3-5â gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat  A. Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3 @80%    B. Thruster: Find your daily…
A. Warm-up: 3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor 12 jumping squats 50m KB goblet carry (kb donât touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight x 7 sets C. For time: 12-9-6 Cluster 400m Run btw. sets RX: 70/45kg …
A) EMOM 8â Rx: Min 1- L sit hangingx 30â Min 2-Overhead farmar carryx 30â 2×20/2×16 Min3-HS Walkx 10-20 m Min 4- 50 DU Open: Min 1-Passive hanging, legs in hollow pos.x30â Min 2-Front rack carry x30â Min 3-HS holdx 30â Min 4-100 SU B)Rx: Find in 10â heavy weight in following complex: – 1…
Warm up: gymn + 2 rds: 2×10 m tube walk (monster walk) 30â squat hold @ 90 degree 10/10 split squat, without weight nĂ©gykĂ©zlĂĄb helyzetben 6/6 könyökemelĂ©s (kĂ©zfej behajlĂtva a derĂ©kon, könyök fel-le) 30 szimpla kötĂ©l /20-30 DU  A) E2â for 10 min: Split squat, (heavy weight, if possible) 5/5 reps 5-8 strict HSPU…
