1)Warm up with coach + barbell warm up
2)Team of 3:
Teams of 3, For Time
60 Deadlifts@80/50 kg, 1000 m row
50 Hang Power Cleans@35/55 kg 100m row
40 Push Jerks@30/50 kg, 1000 m row
3000 Meter row, the other 2 people: dead hang
60 Deadlifts, 1000 m row
50 Hang Power Cleans, 100m row
40 Push Jerks, 1000 m row
3)Hollow hold + superman hold tabata
(Odd: hollow, even: superman)
A)Warm up saolin+ hip mobility + some running B)Lifting, strength a)Squat clean 1 RM in 10’ C)WOD a)6’ AMRAP ladder * 1,2,3…. Ring MU/Bar MU/ CtB * always 35 DU/ 70 SU b)10’ AMRAP *10 burpee *20 air squat * 20 abmat sit up * 30 jumping jack D) Acc. 3 rnft: * 10 bent…
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…
A)Warm up SMR+ shoulder mob+ some cardiov. warm up B)Lifting, strength a) E90” for 6 sets 2 push press + 1 jerk /from ground/ b) Double KB strict press 3×10-12, same w. 90” rest btw sets C)WOD 15’ amrap – 15 ball squat clean – 15 T2B – 15 alternating dumbbell snatch D)Acc. Plank hold…
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” …
A. Warm-up: Gymn. + 3 Rounds of: 30 Plate hops 15m Monster walk 10/10 Suitcase DL 10/10 KB windmill 20 Alt. V-ups B. For time: TC: 12’ 15-12-9-6-3 Power clean @ 70/45kg 3-6-9-12-15 Bar Facing burpee C. Power clean @ heavy single or 1RM D. Accessory: Double KB Front rack carry x…
A. Gymn. + Scapula activation B. 1 attempt: Max reps strict pull-ups (wide grip) C. Core strength 4 sets (1’ rest btw sets) 30″ Plank (roll out & back with arms on fitball) 20 Reverse crunches 10 Tempo v-ups (2″ accentric) D. EMOM 14′ Odd: Box Jump over /14,16,18,20,22,24,26 Even: Am. swing…
