A. Warm-up:
60s. Shuttle run
15 Russian swing @ moderate weight
15 Goblet squat @ moderate weight
15 V-ups
x 3 rounds
B. Squat clean + Front squat – daily max!
C. Metcon
For time:
21-15-9
Pull-ups
Burpee box jump-overs @ 60/70cm !
Tc: 8’
D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy weight
Side plank x 30/30s.
Rest 60s.
x 3 rounds
A. Warm-up: 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight x 3 rounds B. Amrap 18’ 200m Run 6 Muscle-ups (Open: Burpee Pull-up) 12 Am. Swing @ heavy 18 Wall ball @ 9/6kg C. Dead stop Deadlift x 5 RM – focus on…
Week 4: day 26 Wu: Amrap 6’ 8 crab reach 15 m tiger walk 10 “S” A: Power & Split 10 tc 2 power + 2 split jerk max load 80 % B: Dumb és Dumbell 4 rds 5 man makers 7,5-15/16-22,5 10 ttb 15 am swing 16-24/8-16 kg 15 box jump 10…
Wu: 2rds 60 sec active frog pos. 60 sec plank to push up 20 alt v-ups 20 jump sq A: C&J & Du climbing Amrap 8 2 clean + 1 jerk + 25 du B:Strenght&Lunge 30 bsq 40-60/25-50 30 push press 400 m run 20 bsq +10 kg 20 push press 400 m…
A. Warm-up: 3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor 12 jumping squats 50m KB goblet carry (kb don’t touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight x 7 sets C. Wod For time: 12-9-6 Cluster 400m Run btw. sets RX: 60-70/35-45kg OPEN:…
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:10 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:16 OTM…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
