Wu: Gymn + thoracic mobility
A: 2 light rds
-10//10 one arm kb sumo dl high pull
-20 med ball sq clean
-20 push press du easy kb
B:For Time
15-12-9
– Hang squat clean 35/25 (rx 45/30)
– Push press 35/25 (rx 45/30)
– T2b
2′ min rest
9-6-3
– Hang squat clean 45/30 (rx 60/40)
– Push Jerk
– Pull up / C2b / (rxBar mu)
Then
4 min climbing heavy hang squat clean
C:Acc
3 set
– 15 barbell hip thrust
– 15 ohs barbell sit up
D: Streching
Mobility: Ankles+Hips Activation: 2RDS 8/8 Single Leg RDL 10 Upper Body Supermans 10/10 Monster Walking 1/1 Lenghts Waiter’s Carry (WB) A. Back Squats 5×8 @ 65%, 2′ Rest B. Metcon 12′ AMRAP 8 Ring Dips 10 Wallballs @9/6 12 Sit-Ups DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PUsh up WALLBALL: RX: @9/6 / OPEN:…
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. Acc EMOM 10′…
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 10 bb power jerk x 3 sets A: 5×6 Power jerk Climbing weight, focus on technik B: CFGO 24,1 21 one arm db snatch left 21 lateral burpees overall dumbell 21 one arm db snatch right 21 lateral burpess 15-15-15-15 9-9-9-9…
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…
Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 Clean & jerk 60-70% ( focus on technik & speed) C: Metcon For time…
1. 3 sets – 10/10 1-leg hip thrusts – 20″ plank hold – 5 empty barbell 1 quarter + 1 back squat 2. Strength/ Back Squat 5 sets/ 1’30” rest – 1 sets 60% – 2 sets 65% …. 3. For Time „Just empty barbell” 21-15-9 – thruster – target burpee 4. Acc. Work/…
