BB W-U_UNBROKEN
6 RDL
6 HIGH PULLS
6 MUSCLE CLEANS
6 FRONT SQ
6 PRESSES
6 PUSH JERKS
1.DEADLIFT
-E2MOM 6’_5 REPS @75%
2. C&J (PC+P J)
EMOM 4’
-2PC+2PJ_TNG
@45-50-55-60%
E2MOM 6’
-2PC+1PJ_NO TNG
@70-70-75%
3. DEF. CLEAN PULL
-E2MOM 6’_3REPS
@100% OF 1RM PC
4.FR SQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_9REPS
@65%
5.ACC
REV TABATA
-PARALETTE L-SIT HOLD
W-U_3’ CONT. WORK (3X) @EASY!
-15”JUMPING J
-15”LONG STRIDERS
-15”MOUNTAIN C
-15”AIR SQ
1.WOD_27’ AMRAP
@STEADY STATE ZONE!
(NASAL BREATHE, VERY EASY PACE)
-24 AIR SQ
-24/20 CALS ROW
-24 ALT REV LUNGES
-24/20 CALS ROW
-12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB
@DAMPER 1-2 ON CARDIO MACHINES
2.ACC_3SETS
-10 BAT-WINGS
-10 ALT SIDE PLANK TURNS
W-U_3SETS
-10 ALT 1HAND SCAP PUSH + ALT TOE TOUCHES
-10 SCAP-PULLS
-20 ALT CURTSY LUNGES
1.EMOM 8’
EVEN - 6 CHIN-UPS
ODD - 6 STR HSPU
2.WOD_AMRAP 3X4’/2’
-3 BMU
-5 WB @9/6
-7 SIT-UPS
3.ACC_3SETS
-10 HAMS CURLS ON ROWER
W-U_3SETS/1’
-30” JUMPING @ARMWORK! (NO HEEL CONTACT)
-10/10 STANDING PSOAS MARCHES (EXPLOSIVE)
-10 HIGH INTENSE SHUTTLE RUNS
1.WOD_TC:34’
3X/2’
-1200M RUN (1500/1200M ROW)
-75 DU
-25 JUMP SQUATS
2. ACC 3X
-20” ACTIVE HANG
-20” REST
-20” DUO KB BOTTOM-UP HOLD @12/8
-20” REST
BB W-U_
1.PRE-LIFTING
-SN GRIP PP + OHS
3X2+2/1’ @45% OF 1RM SQSN
2.PSN
EMOM 4’
-3REPS_TNG
@45-50-55-60%
E2MOM 6’
-2REPS_NO TNG
@70-70-75%
3.DEFICIT SN PULL
-E2MOM 6’_3REPS
@100% OF 1RM PSN
4.BSQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_9REPS
@65%
5.WOD_AMRAP 9’
-3 PSN @42.5/30
-5 OHS
-7 T2B
6.ACC_3SETS
-10 TEMPO GHD SU 42X1 @OR BOX
SMR & GYMNASTIC & MOBILITY
A: 2 sets
3 min cardio machine
2 min bear walk
1 min jumping jack
B: "BájBáj Kotsog Turk"
Buy in: 10 wall climb burpee
3 rds
10 back down run in hall / 1000m row
111 simple under
55 cal row
44 russian swing ct:8-12 sc:12-20 rx:16-24
33 gtoh 20/10 plate
22 t2b/k2e/v-ups
11 atomic sit up ct: 5-1o kg sc:1o-20 rx:15-25 kg plate
Out: 1,5 back and down in hall burpee broad jump
C: Big Streching
SMR & GYMNASTIC & MOBILITY
A:3sets
90/90 hip
12 shoulder taps in and stand position
10 wall squat
8 hindu push up
B:E3x 4rds
10 bsq 50-60%
5 fsq 50-60 %
C: "Nyuszikaim"
3 rds
21 cal row
15 hspu/ pike / push up
9 c2b
6 slam ball over shoulder 12-70 kg
D: 3 sets
20 floor knee to elbow wall ball between knee 6-9
SMR &Gymnastic & Mobility
A: 3 set
8/8 scorpio (no alt.)
8 scapula pull up
8/8 split squat jumping (no alt.)
8 cat camel
B: 4 rds tc' 10 min
10/10 kb kneeling shoulder press choose weight
10 barbell bench row on bench pad choose weight
C: "Kotsog Turk 5.1"
Every 4 min x5
5 shuttle run
10 double db push press
5 shuttle run
10 devils press
Remaining time 3:30 min max v-ups
Rx:15-30 Sc: 10-25 Ct: 5-17,5kg
D: 3 sets
16-20 double alt dumbell biceps curl
10 double dumbell tricepsz extension
SMR & GYMNASTIC & MOBILITY
A: 3 rds
10 ring row
8 scapula push up
6 reverse burpee
4 pvc pipe sq snatch
2 wall climb
B: E2mom x5 snatch&pull combo max load 60% focus technique
3 snatch
5-10 strict pull up rx: 3-6 ring/bar mu
C:"Mucika"
5-10-15-20-15-10-5
Wall ball
T2b
Alt. Db snatch
D: 3 sets
10 y shoulder 1,25-2,5 kg
10 weight hip thrust
SMR & GYMNASTIC & MOBILITY
A: 3 sets
6 snow angel + joga push up
8 / 8 one leg rdl
10 barbell press behind neck
B: E2mom x 5 focus on a technique max load 60%
1 pause power clean 2 sec pause catch position
1 squat clean
1 pause jerk (push,split)
1 jerk
C: "In the air to night"
10 rds
3 clean & jerk rx:60/40 sc:50/35 ct:40/25
6 bar facing burpee
9 am swing rx:24/16 sc:20/12 ct: 12/8
D: 3 sets
10/10 side cross dip star
10 diving squirrels