Wu: gymn+full body dynamic mob
A: 2 rds
3 min cardio machine
10 wall walk
10 burpee pull up
B: Dinosyius
40 du box step
100 du / 200 su
40 db thruster
100 du
40 db hang clean and jerk
100 du
40 db devil press
db:10/12,5/15/17,5/20/22,5
C: Streching
Warm up: gymn + 5 rft 10 cal Ski or Row 1 wall climb 6/6 cossack squat with reach 10” push up hold at bottom, 10” push up hold at top x 3 A) Strength, Deadlift 6×3, same w. 2’ rest btw sets B) WOD 5 rft TC: 20’ – 400 m run – 20…
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: Gymn. + 3 sets of: 50 Jumping jack 10m Monster walk 10 Push-ups 20 Glute bridge on floor 20 Alt. V-ups B. Every 2’ x 5 sets Back squat x 5 reps @ 75% of 1RM C. EMOM 15’ Min1 – 12/15 Burpee Min2 – 5 Push jerk Min3 – 2/3 Rope climb Weights: …
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
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. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
