A) amrap 6′
– 6 walkout
– 6 air squats
– 6 bb sh press (from the rec. pos. of push jerk)
– 6 windshield wiper
B) E2′ for 12′ – 6 sets , climbing
8 tng push jerk
C) EMOM 8′
3-5 front squat , climbing
D) Wod
AMRAP 10′
4 BMU (open: jumping bmu from box or banded)
8 target burpee
16 HSPU (open: pike pushup)
24 T2B (open: k2e, v -ups)
72 DU (open: 64 UB SU)
E: Biceps&triceps
3-4 rds:
16-20 double dumbell biceps curls no alt.
16-20 double dumbell skull chrusher
1. SMR + Shoulder and Hip mobility 2. 10 min skill practice 3. EMOM 15′ 1. 45″ bike/ski/jogging 2. 10 burpee box jumps – step down 3. 15 v-ups 4. EMOM 16′ 1. 18/15 cals row 2. 12 DB hang snatches @1×22.5/15 3. 13/11 cals assault bike 5. 3 sets – 10/10 banded lateral toe…
Warm up: 3 sets: 30” HS hold 14 Bird Dog 20 Shoulder taps in plank 10 light Kb am swing 10 cossack squat Then: 8 min practice Hswlk B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik) C: Metcon 3-4 Rounds for Time 400 meter Run / 500 m row…
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…
Warm up: 3 sets: – 15 dow up – 6/6 KB clean and press@ light – 30″ plank A) Bench press 4×8-10, same weight 90″-2′ rest B)Cossack sq 4×8-10 double kb C)Metcon 21-15-9 reps of: – kipping pull up – v-ups – HR push up -t2b
A: 8-10min smr+gymn B:3 light rds -5 hrburpee -5/5 one leg get up jhonnie open 10 get up jhonnie -5 thruster w. Band (green, purple or grey) -5 wall climb B:3 set max reps weighted push up 2 min rest btw set C: „Kelly” 5 rds 400m run / 500 m row 30 box jump…
A: activation – 2 sets 10 inchworm 5/5 cossack squat 30″ plank 1′ cardio + 3 sets 30 m farmer carry @heavy 15 jump squat 30″ hanging tuck L-sit B: Split stance RDL E90″x6 (3-3 sets per leg) 8 reps @30-40% of deadlift you can increase the weight set by set C: 1 set – TC: 20′…
