WU:
3 rounds
- 20 Montain climber
- 20 BND good morning
- 10 Scapula pull up
A.
Deadlift
Rx:4 x 4 80-90% @1RM
Open: 4 x 6 60-70%
B.
AMRAP 20'
Rx:
Run 400m
50 DU
Run 200m
15 Target Burpee
Open:
Run 400m
150 Single
Run 200m
15 Burpee
C.
Rx: Max reps pull ups in 5 minutes
Open: Max reps banded pull ups or ring row
D.
3 rounds:
10/10 Single leg RDL with KB
30 Russian twist with plate
A: SMR and mobility
B: OTM 9'
- 15 Push ups Rx: diamond push up Open: close push up
- Pull ups Rx: 10 chine pull up Open: 6-8 chine ring row or band pull up
- 15 ring dip Open: box dip
C:
3000m Row, or Skierg or Assault Air Bike
Rx: 300 DU Open: 750 simple under
4800m run 3x teremtől a pláza tonal körbe + 1 obi-ig es vissza a terembe
D: streching
A: OTM 20'
- Row, Rx: 15cal Open: 8-10 cal
- 5/5 reverse lunges with BB behind neck Rx: 40-60 kg Open: 30kg
- 1-2 rope climb Rx: leg-less
- 15 abs roll
B: 8 min Pistol squat
Rx: find your heavy 3 reps / leg
Open: pistol practice and progression
C: 6-6-6 min
Run
Skierg
Row
D: 3 rds
12 barbell hip thrust
12 bb good morning
A:OTM 10'
- Atomic sit up with 2,5-10kg plate Rx 10, Open 6-8
- 8/8 Single leg romanian deadlift with 4-16kg kb
B: 3 sets
3 reps Tempo deadlift [4141]
Rx: 60-65-65+%, Open: 40-45-50%
C: 8min find your heavy man maker w. Dumbell or kb
Open: db or kb man maker practice
D: Amrap 10
With the 60% of C
1.2.3.4.5.... etc
Man maker
Box jump over
Sttb open ktc or kte
E:
50 m left arm oh right arm front rack
Kb carry open : 4-16 kg, rx:16-32 kg
Then next side
A:Rx/open
OTM 9'
-15 band pull+10 snow angel
-10 kneeling jump
-30 sec hand stand L- hold on wall
B: 8min :
Rx: Triple under
Open: DU under practice
C: 10-8-6-4-2
Shoulder press, climbing du kb 90 sec rest
D:10 Amrap
2-4-6-8-10-12.....
- Lunges step Rx: 20/10 kg plate Open: 15/10kg
- Thruster
- V-ups
E: Streching w. coach
A:Rx/ open
2rds
15 cica hát , homorú hát
15 power clean and press empty bb
15 m monster walk and 15 back
15 goblet squat 4-6-8 kg kg kb
15 cluster empty bb
B: 8min Rx Find your 1 reps cluster
open: 1power clean+1fs+1power jerk: Focus technic
C: 4x4 3 sec Pause Back Squat
RX: 70 %
Open: 50% -55%-60%x2
D: Every 5min = 20 min
10 strict pull up open: ring row or band pull up
15 ttb open: k2e or knee to chees
20 push up
25 wb
A: OTM 9'
8 Scapula pull up
10 Get up Jhonnie
12 burpee
B:3 sets of
Tempo OHS, climbing [5151]
Open: PVC , Technic BB, women BB
Rx: 30-40-50 kg
C: "Isabel"
30 Squat Snatch
Rx: 60/40 kg
Open: Power Isabel chose wieght
D: For Time
Rx: 60/40kg
Open: Choose weight: 40/25
30 push jerk
30 clean
30 bar facing burpee
15-15-15
E:2 rds
1min plank
30/30 side plank
1 min super man hold
Warm up : Rx/Open:
6’ amrap:
- Goblet squat x 8 with 2” hold at bottom@ light kb
- 10 band pullapart @easy band
- 30” Plank
- 15 Hip Trust
A)Rx: Find 1 RM Thruster from ground in 8’
Open:
In 8’ 4-5x 1 [1 thruster+ 2 fsq]@ same intermed. weight
B)3 rounds for time of:
Rx:
- 60” handstand hold
- 60 “static hang on bar
- 7/7 shoulder presses@DB/KB
- 10 weighted s. pull-ups
Open:
- 45” bear crawl hold
- 45” static hang on bar
- 7/7 shoulder presses@DB/KB lighter weight
- 6-8 strict pull-ups or 10 ring row
C) Rx: 10 min running
Open: 2x4 min running, btw rounds in 2 min jogging, walking but no rest...
A)7’ amrap:
- 12 scapula push up
- 6 sitting snow angel by wall
- 12 goblet squat@light
- 3/3 cossack
- 12 Dead bug
B)Clean and Jerk (squat clean+split jerk)
Rx: Daily 2 RM ( no tng but 2 RM) in 12’
Open: 6x 2 same weight, then rack jerk practice
C)E2’ for 8’
Rx:First go up to 3 reps deadlift, then E2’
Deadlift x 3 tng reps@ 75 of 1 RM + 15 Sit up with Ball 6/9 kg
Open:
Deadlift x 6 reps @45/70 kg+ 15 sit up
D)8’ amrap:
- 15 burpee
- 16/ 20 cal row
A)2 RFT:
- 15 m Bear crawl
- 15m Inchworm
- 5/5 kettlebell windmill
- 30” hollow hold
- 200 m easy run
B)Rx: Strict press
4x 2, same weight@~80 % of1 RM
Open: Single arm KB strict press
4x 8/8, same weight
D)16’ EMOM: 40” work/20” rest
Rx:
Min 1- T2B
Min 2-Double KB Thruster 2x16/2x20 kg
Min 3-Saw in plank(fűrészelés, előre-hátra mozgás)
Min 4- Push Jerk @35/ 50 kg
Open:
Min1- Knee to elbow
Min 2- Double KB Thruster 2x8/2x16 kg
Min 3- Saw in plank
Min 4- Push Jerk@ 20/40 kg
E)Bent over plate raise
3x12-14
Rx /Open: 2x2.5/2x 5 kg