WARM-UP
A. AMRAP 5’ @EASY
1’ SKI/ROW @SKILL_STOP AT CHEST
5/5 SIDE LUNGES
5 BARBELL FACING BURPEES
B. AMRAP 3′ @EASY
5 HANG SQ CL @BB
5 FR SQ @ BB
5 PRESSES @BB
STRENGTH_TC 15’
FIND YOUR 1RM STRICT PRESS
CONDITION
EMOM 12’
1. 5 HANG SQUAT CLEANS @70/50
2. 25 V-UPS
3. 75 DU
4. REST
ACC
AMRAP 5’
20 BICYCLES
10 SIT-UPS
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 +…
SMR + General warm-up + Mobility A. 3 sets: 8/8 single leg RDL @ light KB 8/8 single-arm bent over row @ KB 14 alt. arm-leg raises in superman hold B. Lifting: FSQ, Deadlift ~ 1. FSQ – Every 2′ x 5 sets 4 reps @ increasing weight ~ 2. Deadlift Emom 6′ …
SMR & GYMNASTIC & MOBILITY A: 3 sets 10/10 m tiger walk, back tiger walk 3/3 Turkish get up easy kb 30-45 sec hs hold rx: free sc/ct: at the wall B: 8 min hswlk practice in pair rx: max meter sc/ct: with a stick C: 5 rds tc 10 min 8 Bsq…
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 sit…
SMR & GYMNASTIC & MOBILITY A:3sets 90/90 hip 12 shoulder taps in and stand position 10 wall squat 8 hindu push up B:E3x 4rds 10 bsq 50-60% 5 fsq 50-60 % C: „Nyuszikaim” 3 rds 21 cal row 15 hspu/ pike / push up 9 c2b 6 slam ball over shoulder 12-70…
Week 6 A.: Amrap 5’ 4/side Windmill Kb press @easy weight 6/side KB High pull @easy weight 14 Low switch Goblet Cossack squat @easy weight 10 Dead bug B.: 5 rds TC_15’ 30” row* target 60% 4 Lateral burpee over the rower 20” row *target 80% 6 Double DB Thruster 2×15-17,5kg/10-12,5kg 8 Diamond…
