2021.11.12. – PÉNTEK

WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 4X10 LEG SWINGS 20” HS HOLD 10 JUMP SQ 5/5 DB PP   WOD AMRAP 25’ 30M DB (1) WALKING LUNGES 15/15 SINGLE ARM DB PUSH PRESSES 15 BURPEES 30 ALT DB SNATCHES @DB 17.5/12.5 (B: @12.5/8 DB ; RX: 22.5/17.5 DB)…

Week 2   WU.: 3 rds 6 Barbell Muscle Snatch @only BB 6/side Single Leg RDL 10 Bird dog 6 Tuck Jump (2sec pause at bottom)   A.: 5 rds   1 Snatch Grip High Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Pause Low Hang Power Snatch (2sec pause at bottom)…

A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups

  Week 3   Wu.: 6’ Amrap 10 Scapular Pull-Ups 15”/side Single arm High Plank 10 crab Bridge 12 Alt. superman   A.: Emom 9’ 45” work – 15” rest  Max Alt. R. Lunges Max MC Max Cross crunches     B.: FT 3 rds 1 Rope Climb 6/side KB Hang clean 16/12 kg 12/18/24  Abmat…

CROSS SMR + General warm-up + Mobility A. 3 sets:  5/5 windmill @ easy KB  10m/10m bottom-up KB carry  10 jumping squats – focus on speed!    B. Lifting – Snatch  1 set  @ empty BB, 5 reps of each: ~ Snatch grip DL, Snatch Pull, Muscle Snatch, Behind the neck press, Power snatch balance, Power…

SMR & GYMNASTIC & MOBILITY   A: 3 sets 12 bird dog 6 get up jhonnie 12 cat camel 6 one leg burpee   B: 4 sets  10 deadlift climbing max load 50-60% 10 Bench press choose weight   C: „ohhhlalaa” tc:15 min 30 clean & press  30 sit up 30 power snatch 30 v-ups…