A. Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s.
Alt. V-ups x 20 reps
B.BSQ
Every 2’ x 5 sets
Back squat x 5 reps @ 70% of 1RM
C. Weighted Strict pull-up
5×3 reps @ increasing weight
Open:
Pause TRX row
4×6-8 reps @ pause 2s. at the top pos.
D.Metcon
Amrap 9’
25 Russian Swing @ 24/16kg
25 Abmat Sit-ups
25 Down ups
25 Knee to elbow
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…
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
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…
Mobility: Shoulders+Spine Activation: 2 RDS …
Mobility: Ankles+Hips Activation: 2 RDS – 10 m tiger walk and back – 10 russian baby maker …
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 dead bug 8 down up 6 alt lunges 4 shoulder taps in hs pos 2 wall climb B: Strenght Metcon every 7 min x 5= 35 min 400 m run/ 500 m row 10 bench press 50-90/15-50 kg / floor press kb/db 8 sand bag/ slam…
