A) gymn + 2 sets of :
– 14 alt. Single leg hip thrusts
– 14 deadbugs
– 14 toe touches in push up pos.
– 14 jumping squats
B) 1 reps max Squat Clean & Jerk !
C) EMOM 15′
1) 10 T2B + 1 Man Maker
2) 10 WB + 2 Devil Presses
3) 10 BJO + 3 dual DB Thrusters
@22/15
1)2 sets *6/6 half kneeling press * 12 scapula push up *6/6 easy KB hang clean * 6/6 dead bug 2)Strength 5 sets, climbing weight: 1 strict press + 2 push press 90″ rests 3)21-15-9 reps for time * hang clean@35/50 kg *ring dip / push up * btw sets 50 DU /100 SU 4)Strict T2B 3×10
A. 2 Sets 50 Plate Object Hops / Jumping Jack 30 Opposite Arm & Leg Raise In Tiger Position 15 Scapula Push Up 10 Air Squat + 30 sec Hold B. 4 RDS For Time 15 Man Maker 60 Bycicle Abs 30 Sumo Deadlift High Pull C. 3 Set Not For Time 16 Windshield Wipers…
A. Gymn. + 2 rds.: • 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 easy KB • 20 alt. V- ups C. Acc. Work ☆ 4 sets of: • 10/10 KB windmills @8/12…
A. Warm-up: 60s. Cardio machine / jump rope / plate hops / jumping jack – (you can choose one) 15 Reverse Snow Angel 30s. Handstand hold by wall 30s. Wall Sit-hold 30s. Frog pos. Hold x 3 sets B. 3 sets, for quality: 10/10 Weighted Bulgarian Split squats @ use backpack “hátizsák” 15 Seated…
A. SMR in 8-10 min. B. 2 Rds.: • 2 min bike/row/ski/jogging • 12 cossack squats • 14 alt. KB hang cleans @easy KB C. AMRAP 30′ @moderate tempo • 400m row • 10 thrusters @empty bar • 10 lateral burpees • 15 hrpu’s • 24 alt. reverse lunges D. Stretching
A) gymn + 3 sets of: – 6/6 Halo – 6 Slow goblet squats – 6/6 OH Sit-ups B) EMOM 9′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM D) AMRAP 6′ * 10/8 cal Row *…
