Wu:gymn+ mobility
3 rds
1 min cardio
10/10 kb halo
8/8 cossack sq
A: Hopp a szerkezet
5 rds
12-16 barbell lunges (medium-heavy)
B: Hallowod
10 burpee
31 russian swing 24-32/16-20
10 burpee
31 box jump
10 burpee
31 push press 30-40 / 20-30 kg
10 burpee
31 pull up
10 burpee
31 wall ball
10 burpee
31 dumbell snatch 16-30/ 7,5-15 kg
1031 m row-ski-run
C: Pocakhontas
3-4 rds
9 strict ttb
15 abwheel
21 hollow rock
Week 6: day 39 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill 6 muscle clean+jerk A: E2mom x5 5 Front squat ( 70%+) 6-10 strict c2b B: DT Run 5 rds 1 round DT : 40-70 kg / 20-50kg (basic: double kettlebell) 12 deadlift 9 hang…
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
Week 6 Wu.: 3 rds 25” Plank 12 Bridge 10 m Bear walk 14 Cross Jack A.: 3 rds For Time, with a partner 1000m row 14 Syncron Alt. Kb Cluster 16/12 kg 40 Push up 14 Syncron Abmat sit-up 1000 m Ski Erg 40 Jumping Lunges 14 Kipping HSPU /pike…
1. SMR + 2 sets – 5/5 KB windmills – 5/5 KB bottom-up presses – 5/leg single KB front rack lunges – 4/4 bulgarian split squats + jump 2. Push Press – 5×5 @climbing weight 3. E7′ x3 15-12-9 – Thrusters @25/30 – Bar facing burpees 4. Acc. work 3x 15 bent over lateral raise
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 1 LENGTH ABOVE THE FENCE 1 LENGTH UNDER THE FENCE C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 10 BJ 10 WB @9/6 2. WOD_FT (18-48’) @TC:30’…
Week 4: day 23 A: 3 rds 30/30 sec star side plank 20 band pull 5 muscle snatch +back press 20 alt low hold kettlebell cossack squat (easy-medium) B: Snatch Emom 4′ 1 high pull + 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell) 56-59-62-65% Emom 6′ 1…
