Warm up: gymn +
5 rft
* 10 cal Ski or Row
* 1 wall climb
* 6/6 cossack squat with reach
* 10” push up hold at bottom, 10” push up hold at top x 3
A) Strength, lifting
a) Find 1 RM cluster from ground in 10 min
b) Deadlift 3×3, same w.
2’ rest btw sets
B) WOD
5 rft TC: 20’
– 400 m run
– 20 wall ball
– 2 Ring MU/ 4 Bar MU/ 8 CtB/ 12 pull up/ 15 TRX row
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 TRX row 10 Tuck jump 10 Joga push-ups B. Double KB push press 2×5 reps @ warm-up 4×5 reps @ working sets, heavy! C. Ring or Box dip x 6-8 reps TRX face pull x 6-8 reps @ pause 2s. at the top pos. x…
Hétfő A. Warm-up: Gymn. + 3 sets of: 10/10 Single-arm R.swing @ easy 10 Alt. Box steps @ 50-60cm 60s. Plank 20 Air squat B. 2 Hang squat clean + 1 Jerk @ go to technical max in 8-10 minutes. C. Every 3’ x 6 sets 21 Russian swing @ 32/24kg 15 T2B …
Wu: Gymn + hip & wrist mobility A: 3 light rds 10 alt box step front rack w kb 12/16 10 kb thruster 20 dead bug B: E2mom x 5 1 cluster + 1 thruster + 2 front squat (climbing heavy) C: Run Track Every 5 min x3 800 m D: Acc 3 set…
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 3 band deadlift 55% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 15 c2b 30 du 3 min rest 3 rds 10…
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Every 2’ x 4 sets 8 Tng Deadlift @ 70-75% of 1RM *Open/Cross : Double KB deadlift x 10-12 reps C. For time: 45…
Wu: Gymn + shaolin A: 3 light rds 3 turkish get up left 10 supinated ring row 10 hollow rock 15/15 side monster walk 3 turkish get up right B:E2mom x 5 – 5 Sumo deadlift [1rm dl 65-70% – 5 bench press [man:body weight/woman0,75%] or floor press, or z press with dumbell, kb C:Speed&…
