1. Activation / 3 rounds
* 10 Jumping squats
* 10 alternate shoulder taps / push- up pos./
* 30 russian twists @10/5 plate
2. Gymnastics /4 rounds / 1 min rest between sets
* 10 Strict presses @30/20
* 6 m Handstand walk / Wall walk
3. Push Press / For time / TC: 8′
10 @55% — increase weight 5% further
8 @60%
6
4
2
4. Cond. / For Time: 21-15-9
* Double DB box step- ups
* Double DB push presses
* C2B / Jumping C2B
SMR & GYMNASTIC & MOBILITY A: Cardio nyuszi- every 2 min 3 burpee 8 min run 1 min rest 8 min row B: „MALADJUSTED„ 60 du 150 simple 60 deadlift rx70/50 sc60/40 ct40/25 or du kb 60 du 150 simple 60 dumbell box steps over 5-25 kg 60 du 150 simple 60 burpees 60…
HOMEBODY 74. NAP A.Amrap 6′ 10 scapula push-ups + 10″ push-up position hold 8/8 alternating toe touches 8/8 single-leg hip thrusts B.4 sets, for quality: 10/10 Half-kneeling press 10/10 Staggered stance row 10 Goblet Squat 10 RDL * 1′ rest btw. sets C.5 rounds for time: 20 Alternating reverse lunge steps 15 Russian swing…
A: Mobility Gymn 10′ B: Superset 4 x 12/60″ Goblet squat @any heavy weight Bent over row @ any weight C: FOR TIME TC:12′ Thruster @any weight 10/8/6/4/2 Deadlift @any heavy weight 4/8/12/16/20 Jumping Jack 50/50/50/50/50 D: 3X10/10 40″ QL bend @duo bottle overhead E: Stretching
W-U 2X -10 INCHWORMS -5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC) 1.EMOM 6’ -30” SB BEAR HUG HOLD 2.WOD 5RDS FT -6 SB TO SHOULDER+SQUATS -12 HRPU -24M SB CARRY -12 SB FACING BURPEES 3.ACC 3X -8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
Week 4 Wu.: 3 rds 20” reverse plank alt. leg raises 12 Frog Bridge 10 Ring row 14 Cross Jack A.: 6’ Amrap 12 R. swing 10 Down up 4 Atomic sit up 10 push up B.: 2 rds For Time (with a Partner) TC 25’ 20 Hang Power Cleans 50/32,5…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 8 Cuban press @ 2×1,25 plate ( https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 20 alternating shoulder taps in tiger position B. Lifting – Snatch Empty BB warm-up … then, Emom 5′ 1 snatch deadlift + 1 power snatch + 1 hang power snatch +…
