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
21 Sumo Deadlift High-Pulls 30-40/ 20-30 kg
12 Burpees over Bar
D:5x 10 good morning, w bb
A:Gymn+mobility+strech B:3light rds 20 flutter kicks 5 hand climbing 10 snow angel 5 get up jhonnie 20 dead bug C:Power Pack climbing For Time 10-8-6-4-2 Strict Press Strict pull up Front squat D: Amrap 6′ 14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg 14 hrpu 14 jump lunges 2 min rest Amrap 6′ 5/5…
Week 5: day34-35 Wu: Games A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)…
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 15Wall ball @ 6/9kg 20 T2B 15 db thruster 16-25/7,5-15 kg 20 v ups 15 burpee C. Core 20 Banded good morning No rest! 60s. Superman hold Rest…
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
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B: E2mom 10’ 10/10 du kb split sq fr rack 20 alt gorilla row C: Partner wod 800 m row 90 push up ( partner hollow hold) 90 wall ball ( partner plank hold) 90 box jump (…
A: activation – 2 sets 10 childpose Y raise 30 sec cardio @mod 5/5 SL RDL hold (5″ hold each reps) 15 sec cardio @hard B: practice – 6 mins 6-weeks-goal session C: 3 sets 4 snatch grip RDL @31X1 @75-80% 4 wtd double box dips @31X1 90-120″ rest between rds D: for time – TC:…
