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. Rope climb technic + practice in 5-8 min.
C. EMOM 10’
1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!)
D. Accumulate
1 min. Double KB OH hold
1 min. Dead hang on bar
1 min. Wall Sit
x 3 rounds
A. Gymn. + Activation 3 rounds 20/20 m side monster walk 10 scapula pull-ups 12 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /2′ rest btw sets/ 1 Power snatch + 1 Low hang power snatch + 1 hang power snatch @80 % of P. Snatch 4×7 /2′ rest btw sets/ Tempo back squat…
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″…
A. Gymn. + 2 rounds: 1′ shuttle run /20m segments/ 40m bear walks 10 lateral box steps B. AMRAP 30′ 500m row 12 target burpees 16 box step overs @double medium KB (12,16) 20 alt. v- ups C. Acc. Work 5X 10/10 KB windmills @medium KB 8/8 Bulgarian squats without weight 15 hip…
A. Warm-up: Gymn. + Amrap 6’ 50 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 R. Swing @ as powerfull as possible 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand hold Wall climb Handstand walk (obstacle) C. For time: TC:…
A. Warm-up: EMOM 12’ Min1: 45s. Row Min2: 12-15 Empty BB Push press Min3: 45s. Plank Min4: 12-15 Empty BB muscle snatch B. Every 2’ x 3 sets 10 Tng Snatch @ you choose weight *Focus on technic and good form RX: Squat snatch Open: Power snatch C. Tempo OHS x 5 reps @ increase…
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…
