2023.06.01. Csütörtök

WU with Partner:  (You go, I go)  4 rounds of each:  8 Am. Swing @ medium w. 8 Air squat 8 Push-ups   A. Partner workout:  (Divide anyhow)  For time: 1000m Row  100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100 Wall ball 100 Deadlift  100 Box jump-overs 1000m Run …

A:Gymn+mobility+strech B:3light rds 20 flutter kicks 5 hand climbing 10 snow angel 5 get up jhonnie 20 dead bug C:Power Pack climbing  For Time 10-8-6-4-2 Strict Press Strict pull up Front squat D: Amrap 6′ 14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg 14 hrpu 14 jump lunges 2 min rest Amrap 6′ 5/5…

1. 2 sets – 5/5 world greatest stretches – 5 scap pulls – 5 snatch press under 2. Snatch Complex E1′ for 9′ 1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% – No TnG!! 4.-5.-6.: @80% 7.-8.: @85+% 3. E7′ for 21′ 2 rds.: – 60 DU’s / 150 Single –…

A: activation – 2 sets 1′ cardio 8 scap push up to downdog 10/10 side plank hip thrust 12 cuban press @light https://www.youtube.com/watch?v=XpcOM9Np9LQ/ + 2 sets 10 push up 20 banded face pull B: Power Clean & Jerk  5 x 3 reps – no tng  70-70-75-75-80% 90″ rest between rds C: Strict press  3 x…

Week 3: day 20-21 wu: 2 rds 8/8 scorpio 1 min mountain climber 8/8 suitcase kb dl  1 min jumping jack 8/8 bird dog tiger pos. 1 min cardio   A: Nyam Nyam For time 25-20-15-10-5 wall ball 9/6 5-10-15-20-25 knee to elbow   2 rest   25-20-15-10-5 Am swing 16-24/8-16  5-10-15-20-25 v-ups   2…

1. 2 sets – 10 deadbug pullovers – 10/10 seated band pulls – 5 strict pullups 2. Handstand Hold Rx: Freestanding HS hold take 3 attempts to hold as long as possible. Open: Wall facing HS hold as long as possible 3. 2x AMRAP 8′ / 2′ recovery cardio – 4 Cleans @80% of squat…