SMR & GYMNASTIC & MOBILITY
A: 3 sets
10-10 m monster walk
30-30 sec super star side plank position elbow to knee
10/10 dumbell row in tiger position
10 alt goblet cossack sq
B: Bsq: Every 3 min x4
8 reps pause 32x1 60%
C: 24-18-12
Alt. Kettlebell dead clean & jerk 8-24 kg
T2b
2 min rest
Then
3 min max reps alt dead kb clean and jerk
C: 3x20 abhweel
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 pvc pass trough
30 sec deep sq hold
10 cat camel
10 squat jumps
B: Sn bb warm up then,
10 snatch rx:sq ct/ct: power+ ohs 15-40 kg
10 snatch 20-50 kg
10 snatch 25-60 kg
5 snatch 30-65 kg
5 snatch 35-70 kg
C:" ThrusterHSPU" Climber
1-2-3-4-5-6-7-8-9-10
1 Thruster
1 Hspu
D: 3 sets
30/30 sec super star plank
SMR & GYMNASTIC & MOBILITY
A: Cardio nyuszi- every 2 min 3 burpee
8 min run
1 min rest
8 min row
B: "MALADJUSTED"
60 du 150 simple
60 deadlift rx70/50 sc60/40 ct40/25 or du kb
60 du 150 simple
60 dumbell box steps over 5-25 kg
60 du 150 simple
60 burpees
60 du 150 simple
60 cal cardio machine
60 du 150 simple
C: 3 sets
30 weighted sit up
30 sec back plank
SMR & GYMNASTIC & MOBILITY
A: 3 set
10 m crab walk
10 m spider walk
10/10 rdl
10 alt kb sumo dl high pull easy weight
B: Kotsog Turk 3.0
3 rds
20 bsq 15-60 kg Ct: goblet sq 4-32 kg
20 swing 8-32 kg
1 min rest
3rds
15 fsq 15-50 kg
15 ring dip
1 min rest
3 rds
10 alt back lunges 15-40 kg
10 burpee wall ball 4-9
C: 50 goodmornning w. Plate behind nevk
SMR & GYMNASTIC & MOBILITY
A: 3 rds
50 mountain climbers
50 high knee simple under
10 get up jhonnie
B: BB warm up
"The Hammy"
1000 m row
7 sq clean and jerk 15- 60 kg, or du kb, CT: 14 sq wall/slamball clean and jerk 6-15
50 push up
7 sq clean and jerk
50 sit up
7 sq clean and jerk
50 box jump
7 sq clean and jerk
50 pull ups
7 sq clean and jerk
1000 m row
C: 3 sets
10 Barbell oh sit up
10 barbell oh windshield
SMR & GYMNASTIC & MOBILITY
A: 3 rds
8/8 scorpio
8/8 one leg bridge thrust
8/8 one leg burpee
B: Every 3 min x 10
10 Alt. Overhead lunges 15-50 kg
10 Alt. Dumbell Devils press 5-30 kg
1-3 wall climb
C: 4 sets
10 strict toes to bar
10 seeted bb good morning
SMR & GYMNASTIC & MOBILITY
A: 3 sets
30 shoulder taps in push up position
16 alt v-ups
8 target burpee
4 bb muscle clean+ press
B: E2MOM x5
4-8 towel pull ups
10 du db row 10-30 kg
20-30 du / 40-60 simple
C: AMRAP 12'
1 Gtoh Rx:50/35 Sc: 40/25 Ct: 30/20 kg or Kb
1 Box jump 60/50/40 cm
1 Ttb / K2e
2.2.2;3.3.3;4.4.4;5.5.5... etc
D: 3 set
12/12 Side plank hip trust
24 russian twist
SMR & GYMNASTIC & MOBILITY
A: 3 rds
40 s pigeon position
30 s alt. leg extension bridge on hold position
20 high knee run
10 hand climb + joga push up
B: One leg squat on the box
5 set 6 / 6
C:"Hippé"
10-8-6-4-2 Snatch climbing Rx: Squat Sn 30/20-40/25-50/35-60/40-70/45 kg SC:Power /Sq 20/15-30/20-40/25-45/30-50/35 kg CT: Power/Hang power 20/15-25/17,5-30/20-30/20-35/22,5kg or kb snatch but / arm
20-16-12-8-4 Hand relaese burpee
D:3 sets
45 sec D-ball hold
15 arch rock
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:"Power body & lungs" Every 90 sec x 8
even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB
odd: 10 barbell row chin up grip + 30-50 du 60-100 su
C: "The Hunt"
AMRAP 12'
3 rds of
10 Toes to bar
15 Sumo deadlift high pulls
15 Push presses
10 lateral burpee
then max cal Cardio maschine
Barbell: Rx:40/30 - Sc:30/20 - Ct: Kettlebell
D: 3rds
10/10 Windmill
20 Scissor Kicks
A.
3 sets:
B. Lifting - Deadlift , Floor Press
~ Dead Stop Deadlift
* 4 x 4 @ increasing weight , rest 90" btw. sets
~ Floor Press @ Double DB or KB
* 4 x 8 , rest 60" btw. sets
C.
Amrap 2'
rest 1'
Amrap 2'
x 2 full sets ( 12 minutes )