Wu:Gymn + thoracic & shoulder mobility
A:3 rds
5/5split squat bb thruster
5/5 cossuack squat w easy kb
10/10alt. Deadlift high pull+ press easy dumbell
20 band hip thrust
B:Otm 10’
- 5 bench press (+2,5 ; 5%)
- 16 alt pistol
C:For time
15-12-9-6-3 Thruster
6-9-12-15-18 Cal row
Rx: 40/20 - 50/30 - 60/40 - 70/45 - 80/50 kg
Open: 30/15 - 40/25 - 50/30 - 55/35 - 60/40 kg
D:3 rds
15 barbell ghd extension
20 alt V ups
3/3 turkish get up 24/16 open 20/12
Wu: Gymn + shoulder & wrist mobility
A: 2 rds
1min work 15 sec rest and change
- skierg
- lateral box step over
- wall climb
- bench T-spine mobilization (pvc)
B: Otm 8’
- 3 shoulder press (+5% last week)
- 7-8 bar muscle up open: c2b + ring dip or pull up + push up
C: 5set (unbroken komplex)
1 power clean + 1 push press + 1 push jerk + 1 split jerk (+5% last week) climb
D: Amrap 10’
“Double Kettlebell DT”
buy in:
10 body bluster: 1 burpee+1 pull up + 1 k2e
Then
5 rds
12 deadlift
9 hang power clean
6 push jerk
then
Amrap cal row
Rx:24/16
Open:20/16
E:3rds
8 pendlay row chose weight
8/8 sand bag bulgarian split squat 50/30 open : 40/25
16 ab wheel
Wu: Gymn + hamstring & ankle mobility
A: 5 min agility ladder exercise
2 rds
20 alt one leg hip thrust
15med ball squat clean
10 cat camel
5 get up jhonnie
B:6 set
2 squat clean+3 squat (climb heavy)
C: For time
Rx: 3000m
Open: 2400m
D:3rds
10strict chin pull up
10 ring triceps
10 knee to elbow & toes to bar
stretching
Wu: Gymn + wrist & elbow mobility
A:3 rds
10 scapula push up to downdog
10 face pull Y press with easy band
10 frog jump
10 shoulder taps hs hold position
B: 8min
open hswlk practice
rx:4 rds obstacle hswlk ( last 4 week )
C: Otm 30’
- 8-10 burpee box facing jump 60/50 cm
- 10 front rack lunges 80/50 open 60/40 50/30
- 8-10 c2b open pull up
- 10 thruster du kbs 24/16 open 20/12
- 1-2 legless or rope climb
D: 3 rds
10 hollow rock 10/5 kg plate
20 banded hip thrust
1 min side rotations plank
Wu: Gymn + hip & shoulder mobility
A: 3 rds
15 m monster walk
10 alt. scorpio
5mu sn + 5 ohs + 5 power sn + 5 squat sn
B: 5 min Find your 1 RM power snatch (open:climb heavy)
then
5min find your 1 RM squat snatch (open climb heavy)
C:BSQ
50%3
60%3
70%2
80%1
85%1
90%1
95%1
100%+1
then
Find 5RM BSQ
D:For time
30 box jump
60 hang snatch 35/25. Kg
30 box jump
every 90 sec 7 ttb, open k2e
Stretching!!
Wu: Smr + Gymn + mobility
A: Teams of 3
1 station: 600m sled pull
2 station: 60 tire flip
3 station: 600 m sled push
4 station: rest
B:Nemcsakahuszévesekéavilag
5 rds
500m run / row
20 wall ball
15 russian swing
40 ?
?=
1 rd: 40 push up
2 rds: 40 air squat
3 rds: 40 pull up
4 rds: 40 m walking lunges
5 rds: 40 burpee
C: Big stretching
Wu: Gymn + shaolin + thoracic mobility
A: 3 rds
20 m walking stiff leg deadlift [easy kb or dumbell]
10 hindu push up
5/5 one leg burpee box jump 40/50cm
B: E2mom x 5
- 8 alternating pistol w. Kb 8/12 kg
- 3-5 bench press {+5 % last week}
C: On the 7min x 3
5 box jump 120/100 cm
10 deadlift { last week sumo deadlift weight 1rd:-5-10%; 2rds 0%; 3 rds: + 5%}
400m run / row
10/10m dumbell ohs walking lunges right/ left arm
5 strict deficit hspu; open strict or kipping hspu
D: Tabata alternating supertstar plank
Wu: Gymn + shoulder & elbow mobility w. band
A: 3 rds
every 30 sec work 15 sec rest and change
- parallette L-sit hold open:knee hold
- skierg [avg:2:00/2:10]
- bird dog
- assault bike [70 rpm] {22-25 km/h}
- shoulder taps on the hs hold position
B: Otm 8’
2-4 shoulder press [+5% last week]
2-4 burpee muscle up, open burpee pull up
C: 5set
1 push press + 3 push jerk + 2 split jerk [+5 % last week]
D:For time
30 Burpee C&J double kb or dumbell 24/16 open20/12
E:Unbroken
75 abmat sit up
75 good morning w band
Wu: Gymn + hip & thoracic mobility
A: 3 rds
10 toes to squat
5 get up jhonnie
10 cat camel
5 burpee pull up
20 hip 90/90
B: E90 x 6
1 power clean + 1 squat clean + 2 front squat ( climbing heavy)
C: Run track or Rowing
9 min: 1500 m run [fast]
then
Every 30 sec 50 m sprint x 20 open x10-15
D:
3 rds
8 ring chin pull up
10 KBs row [heavy]
8/8 pallof press
E: Streching
2 min frog position
1/1 min half kneeling hip strech on the wall
1/1 min hamstring stretch on the steel
Wu; Gymn + mobility
A: 3 rds
10/10 donkey kicks
30 jumping jack
10 goblet thruster w. Light kb
30 montain climbers
B:
rx: 5x2-3 strict ring mu
open: ring mu practice or ring pull up and dip
C:Emom 24’
- 10 thruster 40/30 kg open : 30/20
- 1-2 rope climb rx: leg less
- 8 alt devil press with dumbell or kettlebell
- 20/18 cal row open 16/14
D: streching!!