Gymn. +
A. 3 rounds :
1’30” cardio machine
10/10 strict presses @easy kb
10 Jumping squats
B. Find your 1RM Jerk in 10′
C. For time,TC’ 15′
9-12-15-12-9
Power Clean 60/40
Kipping HSPU / Push press @db 8/12 kb
T2B / V-up
D. TC’8′
50-40-30-20-10
DU
25-20-15-10-5
Russian Swing @heavy kb
E. Stretching
A. Warm up together RX/OPEN B. 20.4 TC: 20′ 30 Box jumps 15 Clean&Jerks @43/30 30 Box jumps 15 Clean&Jerks @61/39 30 Box jumps 10 Clean&Jerks @84/52 30 Pistols 10 Clean&Jerks @102/66 30 Pistols 5 Clean&Jerks @125/79 30 Pistols 5 Clean&Jerks @143/93 BASIC/BEGINNER AMRAP 20′ 30 alt. reverse lunges 15 KB clean&jerk /…
Wu: Smr + Gymn + mobility A: Teams of 3 1 station: 600m sled pull 2 station: 60 tire flip 3 station: 600 m sled push 4 station: rest B:Nemcsakahuszévesekéavilag 5 rds 500m run / row 20 wall ball 15 russian swing 40 ? ?= 1 rd: 40 push up 2 rds: 40 air squat…
A) gymn + 2 rounds 10m bear crawl 10m dwaf walk 10m tiger walk B) Paused split jerk (3″ in dip and receiving position too) Work up to heavy double in 7′ C) Front squat 3*4 @ 80% D) Max reps of butterfly C2B (Open: pull-up) E) E30″ for 8′ 1) 10 WB 2) 8…
Warm up 3 rds * 250 m row * 30” plank *10 banded good morning *6 barbell press Lifting, strength Cluster daily max in 8’ WOD 20’ amrap * 400 m run * 10 thruster@35/50 kg * 15 push up Acc. Hollow rock 3×20
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Back squat x 4-5 reps @ 85% of 1RM C. Weighted Strict…
A. Warm-up: 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats x 3 sets B. Push jerk + Split jerk @ from rack 5 min. Practice 8 min. Go to heavy complex C. Amrap 7’ 3-6-9-12-15…etc. Ground to overhead @ 60/40kg 1 Rope climb btw. sets (RX: Legless) D. 5…
