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
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