WU: 3-5’ gymnastic
3 rounds:
10 SDHP 20/12kg
10 Jumping squat
10 KB Shoulder press – light
A.E2MOM 10′ – 5 rounds
– 6/6 KB step ups 2×12/20kg (Open: 2×8/16)
– 50 DU (80 Single)
B. E2MOM 10′ – 5 rounds
– TnG Deadlift 5 reps 100/70kg (Open: 70/50)
– 30 Butterfly Sit-ups 10/20kg plate
C. For time:
50 reps Back Squat @60% 1RM (Open: medium-light weight
D. AMRAP 3′
– 1,2,3,4… push-ups
– 2,4,6,8… mountain climbers
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5 bb pcl + press – 5 kang squat A: Turkish get up 5 rds 3-5/3-5 reps climbing weight B: Metcon 4 rds 12 drop squats 12 alt dumbell push press 16-22,5/7,5-15 kg 20 cal cardio 12 alt…
Week 3: day 18 Wu: 3 rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Split Jerk climbing 10 min focus on technik B: Was ist Every 8min x3 800 m run / 1000 m row 15 pull up / ring row x1.5 20 push up 25…
Wu: 2 rds 100 simple rope 100 mc 100 jumping jack B: Együtt szép a Life 400 m run together 100 hang clean and jerk 16-22,5/ 7,5-15 400 run together 100 alt hang snatch 400 m run 100 one arm thruster 400 m run 100 alt devils press 400 m run STRECHING
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
Week 4: day 27-28 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack dumbells…
1. AMRAP 8′ – very easy pace!! – 100m jogging – 10 inchworms push-ups – 15 banded lat. pulldowns 2. 4 rounds for time – 500m row – 21 empty bar thrusters – 12 C2B or jumping C2B 3. Gymnastics I. / 5 sets – 30″ hard effort ski rest 30″ – 30″ hard effort…
