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 Air squats
5 Strict Pull-ups
10 Burpee
D. Accessory:
10/10 Single-arm Row @ KB or DB
10/10 Side bend @ KB or DB
x 3-4 sets
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: GYMN + BB WU 3rds 10 wall sit shoulder 10 snow angel 10 alt scorpins 10 russian babymakers A. Strength 5 RDS / 2′ Rest 6 Shoulder Press + Max Rep Push Presses B. Metcon 4 RFT 400m Run 20 Push Presses 10 Deck Squats RX: 40/30kg Open: 30/25kg Beginner: BB C:Acc…
1. 5’ cardio + 3 sets • 30” couch stretch/ side • 5 vertical jumps • 10 alt. toes touches 2. For Time – easy pace • 50-40-30-20-10 Am. Swing • 25-20-15-10-5 Target Burpee • 50-40-30-20-10 Plate Sit up 3. 5 sets • 10 Seated KB strict presses • 5 Strict pullups Then, 3…
Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: Metcon 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
SMR + WU with Barbell: 3rds 1′ skierg 5 Low hang power clean @empty bar 5 squat clean 10 Air squats 30 Mountain climbers 10 wall slides B. Every 45 secs for 9 minutes 1 Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. Metcon 10 RFT 1 Bear complex Rx: 70-80/40-50, OPEN:…
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position snatch RX: climbing, Open: max load 80% 1 high hang snatch + 1 hang snatch + 1…
