1. General Warm-up
2. Squat / 7 sets @90% of front squat / 1’30” rest btw sets
* 2 Fr. squat + 4 Back squat
3. Running Clock
For Time
* 40 Box Jump Overs
* 20 D-ball or Sandbag Ground To Shoulder
7:00- 14:00
„Diane” / 21-15-9
* DL
* HSPU / Pike Push- up
14:00 / AMRAP 10′
* 30m D-ball or Sandbag Carry /bear hug/
* 12 Burpee Over The Dball or Sbag
* 40″ Banded Running
* 9 Burpee Over The Dball or Sbag
4. Seated Good Morning
* 4×10 @barbell
Week 4: day 24 Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up A: Emom 3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4…
Week 2: day 8 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell alt rdl walking A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight) B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%) C: 21-15-9…
1. Activation/ 2 sets – 8 hip thrusts @without weight – 8 RDL @bb – 4 muscle cleans – 4 front squats – 4 good mornings 2. Squat Clean / E2′ for 10′ https://youtu.be/y42jmYe-g_E – 5 squat cleans @NO TNG @65% 3. EMOM 25′ 1. 15 Thrusters @43/30 2. 15 Pull-ups 3. 40″ front rack hold…
Week 3: day 20-21 Wu: Gymn+ games A: Partner Party Buy:100 wall ball 9/6 5 rds 400 m run together 16 burpee box jump/ step Out: 100 wall ball then 3 rds 30 dumbell snatch 16-30/7-15 kg 30 t2b/k2e/c2k 30 box jump Full Streching!!!!
Wu: gymn+mobility 3 rds 30 sec jumping jack 10 bird dog 30 sec mountain climber 10 dead bug A: Strenght + Lunge 14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2 Every rds 50 du /100 simple 28-24-20-16-12-8-4 deficit push up / woman push up B: Szeretteinkert 2 buster (double dumbell16-22,5 / 7,5-15 kg) 40 weight…
A) AMRAP 7′: – 10 crab & reach – 10 90/90 – 10 alt Vups B) ‘White’ 5 RFT: – 3 Rope Climbs – 10 T2B – 21 OHWL @20/15plate – 400m Running/Rowing C) 50 weighted hollow rocks @5/2,5plate in hands *every break: +3 rep
