Warm up: gymn+ mobility
A: 3 rds
1 reverse burpee
9 snow angel
5 wall squat
6 hrpu
B: 1956. Október 23
partner workout (i go- you go)
Buy in: 1956 m row
Then:
10 rds
1 wall walk
9 box jump
5 man maker 16-22,5/7-15 kg
6 burpee
10 alt db snatch 16-22.5/7-15 kg
23 sit up
C: streching
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
Warm up: SMR+ gymnastics A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up… B)Metcon For time: – 400 m run/ 500 row – 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg; Basic: double kettlebell, choose weight) – 400 m run/500 row – 20 Back squat @ 90/60 kg (Open: 69/ 35…
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…
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
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…
Wu: 3 rds 15 hswlk/ bear walk 6/6 one arm kb sumo deadlift high pull 12 lateral bos step overs A)TGU 3×3/3 climbing B)Rx: Strict pullup 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C: Wod For time: TC:12’ Rx – 30 Pullup – 15 Box…
