Week 4: day 26-27
Wu: full mobility
Games
A: Mucikás
Beköszönő:
100 du / 200 simple
50 burpee
Then
10 rds
3 atomic sit up heavy plate
6 alt kb cluster (médium weight)
12 weight sit up
then
Köszöntem:
100 du/ 200 simple
50 burpee
FULL STRECH!!
1. W-U (0-12’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 15M HIGH KNEES 15M BUTT KICKS 7/7M OVER/UNDER HURDLES @/SIDE 7M REV LUNGES 7M REV BEAR CRAWL C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 BURPEES 2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28′ 200M…
1. 2 sets – 8 tempo hip thrusts @without weight – 4/4 bulgarian split squat + jump 2. 2 sets – 3 clean DL – 3 high pull – 3 high hang high pull – 3 high hang power clean 3. Power Clean / EMOM 8′ – 2 P. Cleans @ascending, start 70% 4. Back…
1. Clean Act. / 2 sets – 4 banded clean pull @pvc – 6 tall muscle cleans – 6 tall squat clean 2. Work up to a max of the following complex in 15-18 min. – 2 hang squat cleans + 1 squat clean 3. 3 sets – 8 box jumps – 4 clean pulls @100% –…
Week 4: day 23 Wu: 3 rds 15 front jumping jack 15 jumping jack 15 m bear walk 15 m lunges A: Nyalllóka 4rds 12-16 gorilla row 8-12 tempo push up on kb 3311 36 mountain climbers evry rds beetwen 60 sec rest B: Égen 4 rds 250 m row 20 kb goblet…
A) With easy pace: – 50 jumping jacks – 30 banded OHS @slim band – 15/15 SL glute bridges – 15/15m monster side walk – 20 banded lat pul down in hollow pos B) EMOM 4′ 5 Power Snatches @50% /Rest 1’/ EMOM 3′ 5 Power Snatches @60% C) ‘Fran’ 21-15-9 – Thrusters @42/30 –…
A) 2 sets of: – 14 banded lat pull down in hollow – 12 spiderman lunges – 6 hip flow – 9/9 lying banded hamstring curls – 12 SDHP @easyKB – 14 goblet squats B) E2′ for 10′ – 5 sets – 9 strict pull-ups – 7/7 knee support DB row C) E30″ for 3′…
