SMR & GYMNASTIC & MOBILITY
A: 3 sets
8scapula pull up
10 skeater squat
12 barbell muscle clean
B: Power clean climb; max load 60-70%
Every minx 10
1 high hang+ 1 hang clean + 1 clean
Every catch position 3 sec pause
C: ” Ulululu”
Buy in: 40 cal row/ski/aab
12-9-6
Db burpee box step overs 5-22,5 kg
24-18-12
T2b/k2e/v-ups
Cash out: 40 cal row/aab/ski
D: 3 sets
10/10 windmill
20 ghd
W-U_3X/1’ -30”MOUNTAIN C -8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE -8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT 1.PRE-RUN TC:5’ FOR TIME -200 DU (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI…200 ISM.) NO SINGLE UNDER!!!!!!! 2.WOD_ AMRAP 20′ -400M RUN -15 PUSH-UPS -15 BOX JUMPS -15 PULL-UPS 3. ACC_3X/30” -30” GYMNASTIC SWIMMING
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @55% OF 1RM PSN 2.PSN EMOM 4’ -3REPS_ @55-60-65-70% E2MOM 6’ -2REPS_NO TNG @80-80-85% 3.DEF. SN PULL -E2MOM 6’_3REPS @110% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @75% 5.WOD_AMREP 8’ 3RDS OF -10 ALT OH LUNGES @42.5/30 -10 T2B THEN MAX REPS PSN 6.ACC_3SETS/1’…
1. Activation: 4 rounds / 30″ rest between sets * 20 Hollow Rocks * 20 Alt. Superman 2. Back Squat – Front Squat / 5 sets / 1’30” rest between sets * 4 Back Squats + 3 Front Squats @73% of front squats 3. Clean + Push Jerk / 5 rounds / 1′-1’30” rest…
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION
Week 4 Wu.: 5’ Amrap 6/side single leg bridge; at 6 hold 10” 14 Tiger position Sh. taps 1/ TGU @easy weight 5/side Windmill @easy weight A.: STR 2x 3 strict press + 5 push press 3x 2 Strict press + 4 Push press * increase weight every rds …
A) gymn+amrap 5′ – 8 scorpions – 4 hindu push ups – 8 alt. Vups – 4 burpee strict t2b – 12 Front squat @empty bar B) Front squat 2-3-5-7-11-13 reps, climbing down from 90% of 1rm C) E20″ for 20′ – 10 sets 1) 4 thrusters @30/20 2) 4/2 cal ski 3) 4 burpees 4) 4 cal row…
