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
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10/10 m tiger walk, back tiger walk
3/3 Turkish get up easy kb
30-45 sec hs hold rx: free sc/ct: at the wall
B: 8 min hswlk practice in pair
rx: max meter
sc/ct: with a stick
C: 5 rds tc 10 min
8 Bsq 50%
10 Deficit push up rx: 10-20 cm sc: 5-10 cm ct: floor or knee push up
D: 'Annie'
50-40-30-20-10
du
sit up
SMR & GYMNASTIC & MOBILITY
A: 3 sets
2 wall climb
4 down up
8 air squat
10 lateral box steps over
B: "Marathon"
2 rds
4 back and down run in hall or 500/400m row
26 hrpu
4 run 500/400 m row
26 am swing 24/16 sc/ct:12-16
4 run 500/400 m row
26 sit ups
4 run 500/400 m row
26 sumo deadlift high pull 35/25 ; ct: kb 16-20 kg
4 run 500/400 m row
26 air squat
4 run 500/400 m row
26 box jump 60/50 cm ct: 50/40 cm
C: Big Streching
SMR & GYMNASTIC & MOBILITY
A: 3 sets
12 bird dog
6 get up jhonnie
12 cat camel
6 one leg burpee
B: 4 sets
10 deadlift climbing max load 50-60%
10 Bench press choose weight
C: "ohhhlalaa" tc:15 min
30 clean & press
30 sit up
30 power snatch
30 v-ups
30 thruster
30 k2e
15;15;15;15;15;15
barbell 15-35 kg ct: 8-12 kg kb
D: FULL BODY STRECHING
SMR & GYMNASTIC & MOBILITY
A: AMRAP 7'
6 yoga push up
8 medball cluster
10 ring row
12 reverse lunges
B: Kötsüg Türk 5.0
Every 6 min x5
250/200 m row
10 Hspu
50 du
10 C2b
250/200 m row
In the remaining time until 5min max reverse lunges oh plate....
C: 4 sets
10-12 BB Biceps Curls
1-12 BB Triceps
SMR & GYMNASTIC & MOBILITY
A: 3 sets
8scapula pull up
10 skeater squat
12 barbell muscle clean
B: Power clean climb; max load 60-70%
Every minx 10
1 high hang+ 1 hang clean + 1 clean
Every catch position 3 sec pause
C: " Ulululu"
Buy in: 40 cal row/ski/aab
12-9-6
Db burpee box step overs 5-22,5 kg
24-18-12
T2b/k2e/v-ups
Cash out: 40 cal row/aab/ski
D: 3 sets
10/10 windmill
20 ghd
SMR & GYMNASTIC & MOBILITY
A: 3 sets
16 dead bug
16 alt romanian dl easy kb
16 alt crab kicks
B: 4 sets
4-10 rope& bar pull up
4-10 barbell z press
C: "Nyami"
24 alt kb thruster 8-24 kg
48 russian swing 8-24 kg
24 burpee
16;16;16
10;10;10
D: 75 Oh plate sit up
Every break 10 V-ups
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 stand to squat
10 hang muscle snatch
10 jump ohs with pvc
B: Snatch rx: squat sc/ct: power
in 1 min Every 10 sec 1 sq snatch only bb
30'rest
in 1 min every 15 sec 1 sq sn +5-10 kg
30'rest
in 1 min every 15 sec 1 sq sn +5-10 kg
30 sec rest
in 1 min every 20 sec 1 sq sn +2,5-10 kg
30 sec rest
in 1 min every 20 sec 1 sq sn +2,5-10 kg
For time: 10 reps 65%
For time: 10 reps 70-75%
C: "Be Sting "
3 rds
30 cal row/ski/aab
30 wall ball 9/6/4 kg
D: 3 rds
15 abwhell
15 hamstring row