A. Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s.
Alt. V-ups x 20 reps
B. Every 2’ x 5 sets
Back squat x 4-5 reps @ 85% of 1RM
C. Weighted Strict pull-up
5x3 reps @ increasing weight
Open:
Pause TRX row
4x6-8 reps @ pause 2s. at the top pos.
D. Amrap 9’
25 Russian Swing @ 24/16kg
25 Abmat Sit-ups
25 Down ups
25 Knee to elbow
A. Warm-up: Gymn. + 3 sets:
5 Tempo Push-ups [31X1]
10m Tiger walk with medball (magad előtt tolod váltott kézzel)
15 Air squat with medball
20 Medball Russian Twist
B. “Running clock”
0:00-5:00
Men: 75 Wall ball @ 9kg
Women: 60 Wall ball @ 6kg
5:00-10:00
Men: 750m Row
Women: 500m Row
10:00-15:00
Men: 75 Thruster @ 30kg
Women: 60 Thruster @ empty BB
15:00-20:00
Men: 750m Row
Women: 500m Row
C. “Ab killer”
Unbroken:
15 V-ups
30s. Hollow hold
15 Sit-ups
30s. Plank
Rest 1:00
x 2 rounds
A. Warm-up: Gymn. + Amrap 7’
10 Banded good morning
5/5 Hang clean + Jerk @ easy KB
10 Cossack squats
10 V-ups
B. Squat clean - heavy single in 10-12 mins.
Open: practice
C. Amrap 18’
18 Box jump
15 T2B
12 STOH @ 50/30kg
D. KB windmill
3x10/10 reps @ medium weight
A. Warm-up: Gymn. + 3 sets of:
12 Dead bug
8/8 Single-Leg RDL @ without weight
12 Russian swing @ easy weight
12 TRX row
B. Every 30s. x 8 min.
Odd: 5 Tng Deadlift @ 55-60% of 1RM
Even: 5 Burpee
C. EMOM 10’
Odd: 6-8 Strict Pull-ups / 12–15 TRX row
Even: 40m (4x10m) Farmer carry @ heavy
Rest 5:00
D. EMOM 10’
Odd: 10-15s. L-sit hold
Even: 20-30s. Hollow hold
E. Stretching
A. Warm-up: Gymn. + 3 sets of:
10 Down-ups
10/10 Upright row @ easy KB
10/10 Suitcase Deadlift @ easy KB
10 PVC pass throught
10 PVC OHS
B. Barbell warm-up for Snatch
Then..
Pause squat snatch @ daily max in 10 mins.
*3s. pause at the bottom pos.
Open: Power snatch (technic)
C. 3 Rounds for time: TC: 9’
RX: 100 Double-unders
20 Alt. Dead stop KB snatch @ 24/16kg
Open: 50 Double-unders / 125 Single-unders
20 Alt. Dead stop KB snatch @ 16/8kg
D. “Accessory”
30s. Single-arm KB front rack hold - left
30s. Single-arm KB front rack hold - right
30s. Plank
Rest 30s.
x 3 sets
A. Warm-up: Gymn + 3 sets of:
15s. Hard + 45s. Easy tempo Row
2 Wall climb
24m (2x12m) Double KB front rack carry
10 Hollow rock
B. Tall kneeling Double KB push press
x 5-8 reps @ moderate/heavy
x 3 sets
C. Dead stop HSPU
RX: Strict @ 3-5 reps
Open: Kipping @ 5-7 reps
x 3 sets
D. EMOM 20’
Odd: 15/12 Cal Row
Even: 15/12 Push-ups
A. Warm-up: Gymn. + Hip mobility
Then..
Amrap 8’
12m Tiger crawl
12m Duck walk
12 V-ups
12 HR push-ups
12 Band pull-apart
B. Every 2’ x 5 sets
Back squat x 5 reps @ 82.5% of 1RM
C. Practice in 5-8 min. @ you can choose
Strict Ring MU
Ring MU
Kipping or Butterfly Pull-up
D. For time: TC: 12’
RX:
5-4-3-2-1 Ring MU (strict if you can)
6 Weighted Box step-overs btw. sets 60/50cm @ 2x22.5/15kg DB or 2x20/12kg KB
Open:
10-8-6-4-2 Pull-ups
5/5-4/4-3/3-2/2-1/1 Single-arm KB push press @ 16/12kg KB
20 Steps Alt. Lunges btw. sets
E. Stretching
A. Warm-up:
15 Double-unders
5 Inchworm
x 3 rounds
No rest
15 Double-unders
5 Goblet squat
x 3 rounds
No rest
15 Double-unders
5 “kelj fel jancsi”
x 3 rounds
No rest
15 Double-unders
5 Burpee
x 3 rounds
B. For quality:
18-15-12-9-6-3 reps of:
Push-ups on paralette or KB
Inverted row on barbell
C. “Partner wod” For time:
100 Wall ball @ 9/6kg
100 Double-unders
100 Front squat @ empty BB
100 Cal row
*you can change anyhow!
D. Stretching
A. Warm-up: Gymn + 3 sets
30/30s. KB bottom up carry @ easy
6/6 Box steps @ 60/50cm
12/15 TRX row
30-45s. Handstand hold
B. “Bear complex” go to heavy in 10-12 min.
*BEAR COMPLEX:
Clean (anyhow) + Front squat + Jerk (anyhow) + Back squat + Jerk (anyhow)
C. EMOM 12’ - 4 rounds
Min1 - 1 Legless rope climb + 1 Regular
Min2 - 5 Double KB snatch + 5 Double KB push press
Min3 - 12 Alt. Pistol squats
D. “Accessory”
15 Reverse snow angel with 2x1.25kg plate
30-45s. Wall Sit
x 3 sets
A. Warm-up: Gymn. + Amrap 6’
50 Jumping jack
10 Alt. Shoulder taps in push-up pos.
10 Alt. Knee taps in push-up pos.
10 R. Swing @ as powerfull as possible
10 Sit-ups
B. Practice in 8-10 min. @ you can choose your weakness
Handstand hold
Wall climb
Handstand walk (obstacle)
C. For time: TC: 9’
21-15-9 Deadlift @ 85/50kg
42-30-18 Abmat Sit-ups
Open weight:
60/35kg
D. “Accessory”
3 unbroken TGU - left arm
3 unbroken TGU - right arm
15-20 Band pull apart
x 3 sets