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 hold
30″/30″ side plank
20″ rest
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…
A. Warm-up: 20 Opposite arm-leg raises in Tiger Pos. 20 Band pull-apart / easy band 20 Cossack squats x 3 sets B. Pistol squat “practice” RX: weighted pistol squat x 6 reps alternating x 5 sets C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…
Warm up: 4’ AMRAP – 20 shoulder taps in plank – 20” reverse plank hold – 10 russian swing – 10 scapula pullup A)OTM 8’ Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup) Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press) B)Back squat 3×3, same weight 2’ rest C)For time:…
WU: gymn+ Shoulder and wirst mobility EMOM 9’ -50 du open 80 simple -10 hand climb+5 snow angel -12 cossack squat A: EMOM 10′ Rx: 1-2 legless rope climb Open: 1-2 rope climp Scaled: rope climb practice B: EMOM 24’ – 14 du kb front rack lunges – 15/12 cal row – 45 sec supermen hold…
Warm up: 3 sets: – 15 dow up – 6/6 KB clean@ light – 30″ plank A) Bench press 4×3, same weight 90″-2′ rest B) Death by lateral burpee: EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds C)21-15-9 reps of:…
Wu: Gymn +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: In 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15…
