Week 3: day 15
wu: 3 rds
3/3 one leg burpee
6/6 one leg kb rdl
9/9 one leg hip thrust
12 “S”
A: Gino
100 m run
10 alt db c&j
10 burpee
10 sit up
200 m run
11 alt db c&j
11 burpee
11 sit up
300 m run
12 alt db c&j
12 burpee
12 sit up
400-500-600-700-800-900-1000 m run
13-14-15-16-17-18-19 alt. db c&j
13-14-15-16-17-18-19 burpee
13-14-15-16-17-18-19 sit up
B: Streching!!!
A: 3 rds 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats B:Practice 10 min -hspu, hswlk, muscle up C: Shoulder press 10-8-6-4-2 climbing weight rx-open: barbell basic: double kettlebell D:Wod 3×4 min Amrap 30 du, 70 su 6 devil jerk 12 cal row 1 min rest…
1. 2 sets – 5/5 split stance good mornings @bb – 5 btn presses – 5 thrusters – 5 half burpees 2. For Time 22′ QF Event 1 @2×22.5/15 DB – 50 DB walking lunges – 30 HSPU / 30 Push presses – 40 Front rack walking lunges – 20 Def. HSPU / 20 Strict…
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:8-10min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8min Find your 5 rm Touch and go clean and Jerk C:For time 3rds 300m…
A. Warm-up: Gymn. + 3 sets 50 Jumping jack 10m Monster walk 10 Push-ups 20 Glute bridge on floor 20 Alt. V-ups B. Back squat E2mom x 5 reps 70-75% of 1RM C. EMOM 18’ Min1 – 12/15 Burpee Min2 – 5 Push jerk Min3 – 2/3 Rope climb Weights: RX: 70/45kg Open: 50/30kg Basic: 30/20, or…
Week 5: day 30 Wu: 3 rds 45 sec thoracic strech 1 min cardio 5 mu snatch 5 snatch balance then 3 rds 10-15 m hswlk/ bear wlk 30 du A:Snatch climbing 10 min Snatch pull+snatch high pull+ snatch B:Szerdás 4 rds 400 m run/500 m row 25 ttb C: BurnShoulder 3-4…
1. Warm-up for Snatch and C&J – 10 PVC Pass Throught – 10 PVC Tempo V-ups – 10 PVC OHS – 10 Good Mornings @barbell 2. Power Snatch / EMOM 6′ 1-2. – 2 reps @60% 3-4. – 2 reps @70% 5-6. – 2 reps @75% 3. Squat Clean&Jerk / EMOM 6′ 1-2. 2+1 @70%…
