2019.02.02 Szombat-Vasárnap

A) Gymn +100m Bear crawl * E30″ : 1 burpee B) max strict HSPU, then 2 sets : 70% of max reps C) 4×6 Power Snatches, climbing from 50% of 1RM (no tng) D) AMRAP 9′ 20 air squats 3 burpees 15 air squats 6 burpees 10 air squats 9 burpees 20 T2B 3 burpees…

Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…

A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…

1)6′ amrap – 8 ring row – 8 barbell clean+press – 20″/20″ side plank – 1′ easy cardio 2)From 0:00 to 06:00 Build to a Heavy Power Clean & Jerk 2′ rest From 08:00 – 3 Rounds – 12 Power Cleans  61/43 kg – 8 Chest to Bar Pull-ups/ 12 pull ups  – 12 Push Jerks …

A. Gymn. + Activation 3 rounds 20/20 m side monster walk 15 ring rows 10/10 1-leg hip thrusts   B. Weightlifting 7x 1 complex: 1 P.Snatch+ 1 Hang P.Snatch @85-90% of 1RM P.Snatch 5×5 Tempo Back Squats, 3″ down @80-85%   C. WOD: 19.3  TC:15′  @ 1 heavy dumbell (22,5/15) 61m DB OHLunges 50 DB…

A. Warm-up: Gymn +  EMOM 8’  2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups  *Box @ 74/60cm *KB @ 20/12kg  B. Half kneeling KB Strict press x 6/6 reps @ heavy!  x 3 sets  Rest 60-75s. btw. sets  C. Hang power clean warm-up + technic Then.. For time:  RX:  50…