Wu: Gymn+ mobility
3 rds
30 hamstring curl w,band
10 scapula pull up
30’ shoulder taps hspu pos
10 90/90 hip
A: Bsq
5 reps 40 %
5 reps 50 %
5 reps 55 %
5 reps 60 %
5 reps 65 %
max reps 70 %
B: Metcon
3 rds
50 du /100 su
5 c&j 40-60/25-40 kg basic: double kb
3 rds
50 du /100 su
4 c&j 50-70/30-45 kg
3 rds
50du/ 100 su
3 c&j 60-80/ 35-45 kg
C: Acc
3 rds
12 rear delt fly
12 shoulder front raises
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. Metcon For Time – 5 Rds.: •…
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
A. Warm-up: Gymn. 3 sets of: 10 Down-ups 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. Pause squat snatch @ daily max in 10 mins. *3s. pause at the bottom pos. Open: Power snatch (technic) C. Metcon Amrap…
A. Warm-up: 15 Double-unders 5 Inchworm x 3 rounds No rest 15 Double-unders 5 Goblet squat x 3 rounds No rest 15 Double-unders 5 “kelj fel jancsi” x 3 rounds No rest 15 Double-unders 5 Burpee x 3 rounds B. For quality: 18-15-12-9-6-3 reps of: Push-ups on paralette or KB Inverted row on barbell C. “Partner…
A. Warm-up: Gymn. + 3 sets: 5 Tempo Push-ups [31X1] 10m Tiger walk with medball (magad előtt tolod váltott kézzel) 15 Air squat with medball 20 Medball Russian Twist B. “Running clock” 0:00-5:00 Men: 75 Wall ball @ 9kg Women: 60 Wall ball @ 6kg 5:00-10:00 Men: 750m Row Women: 500m Row 10:00-15:00 Men: 75…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. Metcon In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the…
