A) Warm up
gymn + 2 x (20 alt. snow angel, 20 jumping jack, 10 shoulder taps in handstand or 20 shoulder taps in plank, 40 SU)
B) Lifting, strength
a)) Push Press Daily 1 rep in 12′
2 min rest
b) STOH 30 reps for time @60% Push Press
C)WOD
5 rounds of 50″ work/ 10″ transition
– DU
– KB clean, alternating @ 24/16 kg (20/12 kg)
– box jumps
– AirBike/Row/Ski
A. Warm-up: Gymn. + 3 sets: 5 Tempo Push-ups [31X1] 10m Tiger walk with medball (magad előtt tolod váltott kézzel) 15 Air squat with medball 20 Medball Russian Twist B. “Running clock” 0:00-5:00 Men: 75 Wall ball @ 9kg Women: 60 Wall ball @ 6kg 5:00-10:00 Men: 750m Row Women: 500m Row 10:00-15:00 Men: 75…
Gymn. + A. Amrap 6′ 30 Skater jumps 15 V- ups 10 Kneeling squat jumps 10 Get up Jhonnie B. Find your 3RM push Jerk in 10-12′ C. 6×6 high jumps over the pipe (work in pairs or trios and try to go over 100 cm) D. EMOM 10′ Odd: 20-18-16-14-12 empty bar thrusters Even…
A. Warm-up: Gym. + Amrap 6’ 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Power snatch + 2 Snatch balance @ heavy single! C. Deadlift 3×5 reps @ 70% of 1RM D. Fort time: (Tc: 8’) 30 OHS @ 40/25kg 30 Cal Row 30 HSPU Rest…
SMR + A. 2 rounds 2′ row/ski/bike 1′ Plank 15 Air squats 1′ Arch hold B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10′ C. 4x 1′ work / 30″ rest (18′) 1. Wallball 2. P. Clean @50/25 3. Facing Burpee D. 4 sets of: 5/5 Windmill 15/15 Pallof…
A) gymn + games B) ‘Zeus’ in pairs (change anyhow) 3 RFT: – 30 WB – 30 SDHP @42/30 – 30 Box Jumps – 30 Push press @42/30 – 30 cal row – 30 Push ups – 10 Back squats @bw (avg.) C) long streching
Gymn. + Team Games A. Every 4′ for 30′ First 4′ (AMRAP) 12 db kB cleans 40 du’s / 100 single unders 12 hrpu’s Second 4′ (AMRAP) 250 m row 12 db kB push presses 12 Jumping lunges Third 4′ (AMRAP) Run B. Core / 5sets of: 15 hollow rocks 15 medball sit-ups 15 arch rocks…
