Warm Up: Gymn+ mobility
A. 3 sets :
12 Dead Bug
10/10 m Monster Walk Fronth and Back
40 sec Plank Twist
B: 10 min Technik
double under, pull up, handstand walk, hspu, bar-ring mu
C: Abriktolós
4 rds
12 dumbell snatch 30/22,5 Basic:20/10
10 ttb
8 power clean 60/40kg 40/25
6 power jerk
D: Striggantyú Karcsik
5-10-15
barbell biceps curls
barbell triceps extension
double dumbell hammer biceps
double dumbell overhead triceps extension
chin up
ring dip
STRECHING
1. W-U (0-14’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 30” ROW @STOP AT CHEST 5 INCHWORMS 5 SUPINE TWISTS 5 PRESSES INTO SEAL C. AMRAP 5’ 5 HPC @ADD WEIGHT 2 WALL WALKS 2. WOD_2 PERSON TEAMS (17-47’) AMRAP 30′ 1000/800M ROW @ONE…
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…
1. Week: day 4 A: 3 rds 12 snow angel 60 sec pigeone pose 6 hindu push up 4 reverse burpee A1:Emom 10′ odd: 30-50 du even: 4-10 hspu A2: Emom 10′ odd: 12-18 cal row even: 12 -18 gorilla row B:For time Tc 15′ 50 wall ball 30 barbell reverse lunges 60/40…
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets @80% * 3 singles Rest 1’30” between sets 3. Front Squat – Find your 2RM in…
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…
A) amrap 6′ /EZ/ – 5m inchworm – 10 spiderman lunges – 15″ superman hold – 10 reverse lunges – 5 reverse snow angels B) Work up to heavy double Squat Snatch then, 2×2 @90% C) 21-15-9-27 reps for time of: – WB – T2B (Scaled: Hanging Knee Raises w/kip.swing!) TC: 12′ D) 3 sets…
