A) amrap 6′
– 6 alt. crab & reach
– 6 high hang muscle snatch
– 6 narrow grip ohs
– 6 deadbugs
B) E2′ for 6′ – 3 sets , climbing
8 tng power snatch
C)E2’ for 8’-4 sets, climbing
3 position snatch ( high hang, low hang, floor)
D) EMOM 8′
3-5 back squats , climbing
D) Wod
Buy in: 800 m run
21-15-9
-hrpu
-k2e
Out: 800 m run
Week 6: day 40 Games wu: 2 rds 8/8 kb rdl 8/8 scorpio 8/8 split squat A: Fine 10 wall climb 20 pull up 30 plate thruster 40 burpee 50 wb 60 swing 70 russian twist 80 sit up 90 jumping squat 100 du/ su 90 lunges 80 v-ups 70 kb sumo dl 60…
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…
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 4: day 26 Wu: Amrap 6’ 8 crab reach 15 m tiger walk 10 “S” A: Power & Split 10 tc 2 power + 2 split jerk max load 80 % B: Dumb és Dumbell 4 rds 5 man makers 7,5-15/16-22,5 10 ttb 15 am swing 16-24/8-16 kg 15 box jump 10…
Week 5: day 33 wu: 3 rds 45 sec thoracic spine strech 10 tempo plate bench row 3321 12 alt hip thrust 14 cal row A: Push press 4×8 climbing B: Dumbell DT &Run 5 rds 12 dumbell dl 9 hang clean 6 push jerk Every rds 400 m run/ 500 m row dumbell:…
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…
