WU:3-5’ gymnastic
AMRAP 6’ WU pace
10 Snow angel
10 KB Military press
15 Light KB SDHP
A:Emom 9=3 rds
-15 m handstand walk/ bear walk
– 6-8 slam ball/sand bag over shoulder
– 15 t2b
B: Emom 6
15 barbell row
15 dumbells floor press
C: Wod
100 dumbell snatch 15-22,5/10-15
75 box jump overs
50 push up
25 cal row
D: 4 rds
25 band triceps
10 triceps push up
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C: Metcon 10 rds 3 wall walk 4 atomic sit up w.plate 15-20/5-10 kg 5 clap push up 6 jump squat w. Plate D:Acc…
1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′ – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…
Week 5: day 30 Wu: 3rds 10 90/90 hip 5 down up 10 tempo bench plate row 331 5 tempo air sq 331 A: Derék embör E3x4 – 20 heavy swing with + band – 10-15/10-15 Kb side – 16-20 renegade row B: Barbell Zpress 4×8 (climbing) C: Amrap 20′ 1 rope…
Week 6: day 36 Wu: 3rds 5 inchworm 10 arch rock 5/5 kb rdl 30 sec plank twist A: Hajcihő 4 rds 200 m run 12 alt dumbell hang snatch 20-30/15-22,5 5 muscle up / c2b , pull up B: Body Pump 5.0. 4rds 10 barbell bench row 15 barbell bench press 15 chin…
1. Hip and shoulder mobility 2. Snatch / EMOM 10′ – 2×1 @60% – 2×1 @70% – 2×1 @80% – 2×1 @85% – 1×1 @90% 3. Power Clean & Jerk / EMOM 7′ – 2x 3+1 @60% – 2x 3+1 @70% – 3x 2+1 @80% 4. 4 rounds for time – 12 T2B / 18…
A. Warm-up: 10-10m Single arm Front rack duck walk @ easy KB 5/5 KB windmill @ easy KB 60s. Plank x 3 rounds B. For time: 30 Double KB hang power clean @ heavy 24 Alt. Pistol squats 15 Double KB hang power clean @ heavy 12 Alt. Pistol squats Tc: 6’ C….
