Week 3
A.: 3 rds
5/5 Wind Mill @no weight
20” hollow hold
12 Good Morning
10m Tiger walk
B.: 4 sets 2x 16/12 kg
8 Dual KB Floor Press
8 Dual KB Sumo DLHP
12 Kb Gorilla Row
12 Alt. KB Z press
* rest 50”
C.: 5 rds TC_22′
6 DL 60/45 kg
8 Lateral burpee
15/12 cal row
14 Alt. DB Hang Power Clean 15-17,5kg/10-12,5kg
*rest 60”
D.: 3 rds FT_TC 5’
10 Abmat situp
10 Squat jump
10 R. Swing 16/12 kg
ACC.: 3×25”/ side
Star side plank
63. NAP HOMEBODY A: 3 rds 12 alt. lunges step 24 plank to push up 12/12 one arm deadlift weight (á.víz, kb, db) B: Every 4 min x 5 20 alt. bench row 20 push up 10 triceps kick backs 10 burpee C: 4 rds 10/10 bulgarian split squat 10/10 seated abs circle…
1. Activation / 3 rds. * 10 Alt. reverse lunges @barbell * 8 Strict T2B or Knee raises 2. Gymn. / E1’30” for 6′ * 1 Ring MU + 4 Strict HSPU + 7 T2B 3. Clean & Jerk 2 Squat Clean / No TNG/ + 1 Jerk 2x @80%, 2x@85% 4. 2 rounds for…
SMR+ General warm-up + Mobility A. 3 sets: 5 scapula pull-up with 2″ pause at the top position 8/8 Bird dog 8/8 cossack squats- slowly! B. Gymnastics – Pull-up 3 sets, for quality: Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up C. Lifting – FSQ , Split…
SMR + General warm-up + Mobility A. 3 sets: 16 deadbug 8/8 Half kneeling KB halos 8 Tempo goblet squat {2201} @ KB B. Lifting – Snatch Empty BB warm-up + Emom 8′ 1 snatch pull +1 power snatch + 1 hang power snatch @ increase weight every 2 rounds rest 2′ Amrap 3′…
Week 2 Wu.: 6’ Amrap 10 Alt. Lunge with Thoracic Rotation 30” High plank Alt. leg raises 10 Crab reach 6 Superman A.: Emom 9’ 30” work – 30” rest Min.1: Max Air Squat Min.2: Max Strict Knee to Elbow Min. 3:Max Abmat Sit-up B.: You go I go 3×7’ Amrap …
A) gymn + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…
