A: activation – 2 sets
5 walkout
10 deadbug
15 bw good morning
1′ cardio
+ 2 sets
2/2 turkish get up @mod
5/5 windmill
B: 5 rounds for time
5 weighted push up @15/5 kg plate
10 push up
C: 12′ AMRAP
8 db snatch @right
8 db oh walking lunges @right
8 db snatch @left
8 db oh walking lunges @left
40 du / 80 su
D: 3 rounds for time
25 wallball
25 box jump
@you have to start every minute with 5 burpees (from 0:00)
E: finisher
3′ max am. swing
1′ rest
3′ max butterfly sit up
WU: 3 rounds of: – 100 Simple under – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy double (2s. pause in the bottom pos.) OPEN: Pause front squat 6×2 reps , moderate weight B. „Mod. Nasty girl” RX: 3 rounds for time: 50 Air squats 7 Ring or Bar…
Week 4: day 22 wu: 3 rds 8 cat camel 8 russian babymaker 8 hindu push up 30 sec wall sit A: Snatch 5×3 Hang snatch /rx squat, basic: squat or power/ B: BSQ E2mom: 4×7 (70-73%) C: Bajszi 21-15-9 Back thruster 40-50/30-35 kg cal row D: Hasitasi 3 rds 1…
A. 3 Rounds of: 60s. Shuttle Run 10m Tiger crawl – forward 10m Tiger crawl – backward 15 Air squat 15 Sit-ups B. Practice in 5-8 min. (You can choose one) Toes to bar Or Handstand walk C. For time: RX: 10-8-6-4-2 reps of: Bench press @ you choose weight Box jump @ 70/60cm Rest…
A: activation – 2 sets 10 childpose Y raise 30 sec cardio @mod 5/5 SL RDL hold (5″ hold each reps) 15 sec cardio @hard B: practice – 6 mins 6-weeks-goal session C: 3 sets 4 snatch grip RDL @31X1 @75-80% 4 wtd double box dips @31X1 90-120″ rest between rds D: for time – TC:…
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C: Metcon…
A. Warm-up: 100 Single-unders 5 Inchworm 15 Air squat 30/30s. Side plank x 3 rounds B. Tempo Strict press x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C: Metcon Amrap 20’ 2 Ring MU / bar mu/ open 6 kipping c2b 4 Strict HSPU / open kipping/ basic pike…
