Warm Up: 5’ amrap:
8/8 Single-leg Glute Bridge
8/8 Walking Lunges
30 Jumping Jack
A)OTM 10’
Odd: Back squat x 5 @ ~ 70 %
Even: Rx: Paralett L-Sit Hold x 20” , Open: Active Hanging or L-Sit Hang
B)Varazdin Workout 1: 9’ amrap
300 m run
10 Swing
10 Burpees
200 m Run
20 Swing
20 Burpees
100 m Run
30 Swing
AMRAP Burpee in remaining time
RX: 24/32 kg
Open: 16/24 kg
C)Romanian deadlift(barbell)
4x10, same weight
A) amrap 6'
- 6 medball atomic su
- 6 rev lunge
- 6 medball russian twist
- 6 medball halo
B) 'Bergeron Open Test'
AMRAP 20'
50 wb
50 du
40 box jump
40 t2b
30 c2b
30 burpee
20 power clean
20 jerk
10 power snatch
10 muscle up
@ 65/45kg / open:45/25kg
C) In 10'
10RM front rack walking lunges
D) 2 sets, no rest 30" of
- plank
- L side plank
- back plank
- R side plank
- handplank
- L side handplank
- back handplank
- R side handplank
A) amrap 6'
- 6 ankle taps in pushup pos
- 6 bb front squats
- 6 bb thruster
- 6 hollow rock
B) E2' for 12' - 6 sets , climbing
10 hang squat clean
C) EMOM 12'
Odd) 4 strict hspu + 8 pushups
( Open : 4 pike pushups + 4 pushups )
Even) 4 strict pullups + 8 alt. KB pendlay row
( Open : 4 bnd pullups + 6 altkbpendlayrow )
D) 21-15-9
- DL @ 120/80 (open: 60/40)
- facing burpee, open standard !
Tc: 8'
A) amrap 6'
- 6 scorpion
- 6 sn grip sh press btn & ohs
- 6 cossack squat
B) E2' for 12' - 6 sets , climbing
10 hang squat snatch
C) 100 ring row (legs on box)
*Every break, 10 cal row
TC: 12'
D) EMOM 15' - 3 sets
1) 15/12 cal row (open: 10/8)
2) 15 wb (open: 12)
3) 15/12 cal ski (open: 10/8)
4) 200m run
5) rest
A) amrap 6'
- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper
B) E2' for 12' - 6 sets , climbing
10 tng push jerk
C) 21,15,9,3 reps front squat from rack
(Climbing in weights, try to start from 85% of bodyweight)
(Open: start from empty bb)
D) amrap 5'
15,10,5,10,15,20,25...
SDHP @32-28/24-20 / open 16/12 KB
Burpee
Rest 3'
Amrap 5'
5 T2B ( open vups )
10 goblet walking lunges @32-28/24-20 / open 16/12 KB
5 pullups (open: jumping pull ups)
A) amrap 6'
- 6 alt sh taps in tiger pos.
- 6 high hang muscle clean
- 6 front squat
- 6 bb good morning
B) E2' for 12' - 6 sets , climbing
10 tng power clean
C) 100 ring push ups
*Every break, 10m bear crawl
(Open: kneeling ring push up, 5m bearcrawl)
TC: 12'
D) For time:
400m run
40 box jump overs
200m run
20 box jumps
Tc: 9'
A) amrap 6'
- 6 alt. crab & reach
- 6 high hang muscle snatch
- 6 narrow grip ohs
- 6 deadbugs
B) E2' for 12' - 6 sets , climbing
10 tng power snatch
C) 21,15,9,3 reps back squat from rack
(Climbing in weights, try to start from bodyweight)
(Open: start from empty bar)
D) EMOM 10'
1 r 'cindy' + ME DU
/ If your score(numbers of DU) under 100, 400m run penalty./
(Open: kneeling pushup, simple under)
Szombat-Vasárnap
WU:
3 Rounds of:
15 Band pull apart / easy band
10/10 Single arm Shoulder press (use KB or DB)
10/10 Suitcase Deadlift (Use KB or DB
30 Mountain climbers
A. EMOM 10'
Odd: 10-12 Inverted barbell row
Even: 10-12 Diamond push-ups
B. For time:
RX: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 60/40kg
Sumo DL high pull 60/40kg
OPEN: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 40/25kg
Sumo DL high pull 40/25kg
C. 40s. Wall sit / 20s. Rest
40s. Superman hold / 20s. Rest
x 4 rounds
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