A. Games, then barbell warm- up
B. For time:
Buy in:
Rx: 100 Double- unders / Open: 50 Double- unders
10 rounds:
10 Thrusters 40/30
10 Lateral burpees
Cash out:
Rx: 100 / Open: 50 Double- unders
C. Stretching, Focus on the hip and shoulders!
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 …
1)Warm up: 3 rounds * 1′ 30″ easy row * 10 hip thrust * 10 scapula push up 2)Every 90″ x 6 rounds/ same weight 5 deadlift + 5 power clean + 5 bent over row 3) 12′ AMRAP * 10 double KB hang clean *10 burpee * 20 air squat 4)3 sets for quality *…
SMR + A. 4 rounds: 10 cossack squats 8 inchworms 6 down- ups B. Back Squat E1’30” for 7’30” 5x 1-2 @95% of 1RM C. RX : 19.3 TC’ 10′ 60 m OHWalking Lunges @22,5/15 DB or 24/16 KB 50 Box steps 60/50 cm 50 Strict HSPU’s 60 m Handstand walk Open: 60 m Front…
Wu: Gymn + wrist & elbow mobility A: 3 rds 10/10 plate shoulder halo 10 bb front rack lunges step + shoulder press 30 mountain climbers B: E90 x 6 3 hang power clean (climbing heavy) 6 bar facing burpee C: Run track Every 3 min 500m x 4 then every 30 sec 100m x10…
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….
Warm up 3 rds * 1’ easy row * 5/5 cossack squat * 20” HS hold Lifting, strength a)KB complex: 6’ max reps/rounds * 5 clean(anyhow) * 5 FSQ * 5 STOH WOD 10’ AMRAP * 20 pull up (20 TRX row) * 20 pistol squat (20 goblet sq) * 20 HSPU (20 push up)…
