2023.11.02. Csütörtök

1. General warm- up + 2 sets + 10 snow angels + 5 HRPU + 80m shuttle run + 8 cossack squats   2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B…

A: activation – 2 sets 1′ cardio 10 middle split knee bends 10 sumo squat 10 bw good morning B: 2 sets 15/15 side plank hip thrust 10/10 side lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ C: Clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang sq clean below knee…

A: activation – 2 sets 1′ cardio 10 shinbox switch 8 kang squat 5/5 shinbox heel touch + 2 sets 10 rev nordic curl / banded rev nordic curl 8/8 single leg RDL @16/8 kg 5 tall kneeling muscle snatch @empty bb B: snatch complex – EMOM 10′ 1 hang power snatch below knee (pause 1…

WU: 5′ gymnastic, then….  3 slow rounds: – 10 Empty bar thruster – 100 Single Under – 15 Sit up A. Work up to a heavy set in 10’ Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats Open: Practice same complex B. 3 rounds : (max load) – 5 UB shoulder press with…

WU: 3 rounds of:  – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 8 RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean 3RM OPEN: Squat clean , climbing focus on technic C. Metcon For time:  400m Run…

  Week 1: day 6-7 wu: 3 rds 10 cat camel 20 m bear walk 10 90/90 hip 10 bird dog tiger position   A: Partner party Buy in : 1000 m run together 10 syncro burpee pull up 20 syncro alt db devils press 30 syncro am swing 40 m syncro burpee broad jump…