Péntek
WU: Gymnastics + Shoulder mobility w. PVC pipe
Then,
3 Rounds of:
5/5 1-arm KB sots press @ easy KB
15 Reverse Snow angel
10/10 Side plank w. rotation
A. Every 90s. x 6 sets
RX: Hang squat snatch + Tng Squat snatch + OHS , build up to heavy complex in 6 sets
OPEN: Hang power snatch + Tng power snatch + OHS , same weight in 6 sets
B. 40s. work / 20s. rest x 8 rounds
Alternating btw.:
Heavy Russian swing
Plank
C. in 12 minutes:
Max distance RUN
Csütörtök
WU:
3 Rounds of:
10/10 KB snatch @ medium weight
20 Opposite Arm/Leg V-ups
15 Empty BB Thruster
A. In 10 minutes:
RX: Cluster + Thruster + Push press Daily max!
OPEN: Build up to moderate weight in 7 sets of:
1 Cluster + 2 Thruster + 3 Push press
B. In 10 minutes:
RX: Pause back squat heavy double (2s. pause in the bottom pos.)
OPEN: Pause back squat 5x2 reps , same weight (10s. pause in the bottom pos.)
C. AMRAP 14'
RX:
50 Double-unders
50 Alt. Lunges
40 Double-unders
40 Alt. KB snatch 24/16kg
30 Double-unders
30 Toes to bar
20 Double-unders
20 Alt. Pistol squats
10 Double-unders
10 Burpee Broad jump
OPEN:
100 Single-unders
50 Alt. Lunges
80 Single-unders
40 Alt. KB snatch 20/12kg
60 Single-unders
30 Knee to elbow or V-ups
40 Single-unders
20 Weighted Jumping squats 20/12kg KB
20 Single-unders
10 Burpee Broad jump
Szerda
WU with Partner:
(You go, I go)
4 rounds of each:
8 Am. Swing @ medium w.
8 Air squat
8 Push-ups
A. Partner workout:
(Divide anyhow)
For time:
1000m Row
100 Box jump-overs 50/60cm
100 Deadlift 80/50kg or 60/35kg
100 Wall ball 9/6kg
150 Push-ups
100 Wall ball
100 Deadlift
100 Box jump-overs
800m Run
TC: 40'
WU: 3 rounds of:
- 90s. Shuttle Run
- 5/5 1-arm KB hang squat clean @ medium w.
- 7 Inchworm
A. EMOM 6'
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups
B. In 10 minutes:
RX: Squat clean daily max or 1RM
OPEN: 8x3 Squat clean , climbing
C. For time:
400m Run
9 Burpee
400m Run
15 Burpee
400m Run
21 Burpee
400m Run
27 Burpee
TC: 15'
WU: 3 rounds of:
- 100 Simple under
- 20 Goblet squat w. easy KB
- 60s. Plank
A. In 10 minutes:
RX: Pause front squat heavy double (2s. pause in the bottom pos.)
OPEN: Pause front squat 6x2 reps , moderate weight
B. "Mod. Nasty girl"
RX: 3 rounds for time:
50 Air squats
7 Ring or Bar Mu
10 Hang power snatch 60/40kg
OPEN: 3 rounds for time:
50 Air squats
7 Burpee pull-ups
10 Hang power snatch 40/25kg
C. 10 rounds
20s. Plank
10s. Rest
20s. Russian Twist w. 5kg Plate
10s. Rest
WU:
4 rounds:
- 8 Back roll to Shaolin
- 12 Banded Good morning
- 6-8 Snatch grip press from behind neck in bottom position (empty barbell)
A.
Weightlifting
In a 18 min cap:
Rx: Squat Snatch - In 8 min find your 1RM
Open: Power Snatch - In 8 min find your 1RM
Rest 2 min
Rx: Squat Clean&Jerk - In 8 min find your 1RM
Open: Power Clean&Jerk - In 8 min find your 1RM
B.
AMRAP 22'
Rx / Open
Run 400m with medball
30 Wall ball
20 KB Snatch (change anytime)
10 Pull up
C.
As many sec as possible in 5 min
Plank
WU:
3 rounds:
- 5/5 One arm KB Thruster - light, medium
- 15 Band Pull Apart - light
- 15 Situp
A.
Front Squat
Rx: Every 2 min - 3 x 8 @70%+
Open: Every 2 min - 3 x 6-8 - moderate weight, perfect front rack position, vertical torso as possible
B.
Push Press
Rx: Every 90" 5 x 2 - Build weight over sets
Open: Every 90" 5 x 4-6 - Build a moderate weight over sets
C.
AMRAP 12'
Rx / Open
20 Russian Twist with plate 15/10kg / 20 Russian twist 10/5kg
16 Power Clean 50/35kg / 16 Power Clean 40/25kg
12 Pull up / 12 BND Pull up or Ring row
D
For time:
Rx / Open
50 T2B / 40 K2E or K2Chest
WU:
3 rounds:
- 15 Russian swing - medium
- 15 Reverse snow angel
- 5/5 Windmill
A.
Power Snatch
Rx: Every 2 min - 5 x 5 Touch & Go - work up to a medium/heavy-ish weight
Open: Every 2 min - 5 x 3 Touch & Go - moderate weight
B.
Every 5 minutes perform - 4 sets:
Rx / Open
20 American swing (heavy) / 20 American swing (medium)
30 Push ups / 20 Push ups
Run 400m / Run 400m
Rest in the remaining time
C.
5 sets
10 steps Unbroken Front rack Walking Lunge - heavy
Continuesly load a Barbell AHAP while still completing Unbroken.
Rest as needed
WU:
3 rounds:
- 10m forward and 10m backward Monster Walk
- 15 Moderate weight American swing
- 10 Scapula pull ups
A.
Back squat
Rx: In 12 min find your 1RM
Open: In 12 min work up to a heavy-ish 5 reps
B.
4 rounds for time:
Rx / Open
50m Farmer Walk (heavy) / 50m Farmer walk
5 Squat Snatch 60/40kg / 5 Squat or Power Snatch 45/30kg
10 C2B Pullups / 10 Pullups or Ring Row
TC: 18'
C.
AMRAP 9'
Rx / Open
Run 200m / Run 200m
15 Turkish Sit up w/plate / 20 Sit up
WU: 3 rounds
- 10/10 Light KB Push press
- 15 Sit up
- 10 Goblet Cossack squat
A.
Rx: In 10 min find your 1RM Squat clean
Open: In 10 min practice squat clean with increasing weight
B. For time:
Rx / Open
60 KB Squat clean & Jerk 24/16kg (change hand anytime) / KB Clean & PP 16/12
50 Push ups / Push ups (kneeling if necessary)
40 Alt. KB Snatch from Ground / Alt. KB Snatch or Am.swing
30 Kipping HSPU / Kipping HSPU or Box HSPU or Elevated foot Push ups or 2-armed Z press
20 KB OHS (change anytime) / KB Front squat (change anytime)
10 Strict HSPU / Kipping HSPU or Box HSPU
TC: 20'
C. AMRAP 10'
Moderate tempo, focus on T2B's quality
Rx / Open
75 DU / 150 Single
15 T2B / 15 Knee2Elbow or Chest