1. Warm- up + 3 sets
* 8 Cals row
* 12 Dead bugs
* 20″ Single- unders
2. AMRAP 12′
– 21 Pullups
– 42 DU’s
– 21 Thrusters
– 18 C2B
– 36 DU’s
– 18 Thrusters
– 15 BMU
– 30 DU’s
– 15 Thrusters
3. For Time / Recovery Tempo
* 100-80-60-40 Meters run
* 20-15-10-5 Weighted Sit-ups
4. Banded Triceps Curl
* 100 reps
A: activation – 2 sets 12 low switch cossack squat 8 plank to dolphin pose 6 muscle clean @empty bb 1′ cardio B: clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang squat clean first set @mod last set @80% 60-90″ rest C: 3 sets 6/6 back…
WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. 10 minutes: RX: Pause back squat heavy double (2s. pause in…
Pünkösd Hétfő 2 rds 8/8 scorpio 10 “S” 10 snow angel 20 hip thrust A: Family time 4 rds 5 burpee 10 air sq 15 push up 20 box step w dumbells Then 3 rds 5 devils press 10 goblet sq 15 c&j 200 m run Then 2 rds 5 wall walk…
A: 8-10 min smr& activization B: 2 light rds only BB 10 squat snatch 10 snatch balance 10 snatch press 10 burpee C: Every 90 sec x 8set 3 position snatch Rx: climbing Open: max load 80% 1 high hang snatch + 1 hang snatch + 1 snatch D: Amrap 5″ x 2 1 box jump RX: 70/60cm Open: 60/50cm 1 sumo…
Wu: 3 sets 20 m bear walk 10”s” 20 m tiger walk 10 tempo sq 311 Puppy: 5 sets 16-20 Front rack Barbell box step 40-60 cm 20 jump squat 90-120 sec rest Wod: 10 rds 6 kb dead snatch left arm + 6 kb oh lunges left arm 6 kb dead snatch…
Warm up with gymnastics + 2-3rds 50 jumping jack 10 bb snatch 10 hip thrust hold and kb pull overs 10 baby makers 1)Snatch komplex 1 power + 1 hang power+ 1 sq snatch+ 1 hang sq snatch ( climbing) 2)Front squat E2’ Heavy 3 reps x 5 rounds (Open: 5×5 medium) 3)Metcon 4 rounds FT@…
