2022.02.18. Péntek

Warm up:  Gymn+mobility+games 3 rds 10 hip thrust 10/10 monster walk 10 cat camel  then 3 rds 10 squat 10 hrpu 10 ring row   A: Xmas wod: Basic 1 wall walk 2 kb squat clean 3 band pull up / ring row 4 hand climb 5 burpee box jump / step 6 kb swing 7…

1. WL. Activation / 2 sets + Squat Clean – 3 stiff leg DL – 3 muscle cleans – 3 tall squat cleans , then E2′ for 10′  – 3 squat cleans @65-70% 2. Jerk Dip and Clean Pull E1’30” for 6′ – 3×5 @70% of best C&J , then E1’30” for 6′  – 5…

A) 3 sets of: – 10 tiger pull thru – 6/6 sl rdl – 10 goblet squats – 6/6 smr deadbugs – 20 jumping jacks B) ‘McGhee’ AMRAP 30′ – 5 Deadlifts @125/82,5 – 13 Push-ups – 9 Box Jumps @60/50

A) 3 sets of: – 10 halo @5plate – 10 deadbugs @5plate – 5/5 SL Hip thrusts – 12 goblet cyclist squats B) 6-rep Daily max OHS C) 50 Alt. Pistols Over The Parallette for time (Scaled: 30 reps Candlestick Roll to Pistol) TC: 8′ D) AMRAP 12′ 2K Rowing then, 2,4,6… – dKB Clean…

A) 3 sets of: – 4/4 SL GTOH & Halo @5/2,5 plate – 20 jumping jacks – 10 hollow rocks – 8 tempo jumping squats /3-1-X-1/ B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @80% C) For time : – 50 cal rowing – 40 Sandbag…

WEEK 1 DAY 4 WU.: 30” CARDIO @EASY 5/SIDE HALF KNEELING WEIGHT SHIFT 10 LOW SWITCH COSSACK SQUAT 10 SQUAT HIP ROTATION   A.: 3 RDS 5,5,5 FRONT SQUAT 51X1 30” REST 20-40” L-SIT OR TUCK L-SIT *REST 90-120”   B.: 3 RDS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED *30” REST 12-14 DB/KB WEIGHTED…