WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
C.Metcon
AMRAP 25’
80 DU (160 SU)
12 Am.Swing 32/24kg
12 C2B/ open pull up
12 Reverse Lunge with KB (Goblet hold)
12 Wall Ball
A. Warm-up:
10m Inchworm
10/10 Suitcase deadlift @ easy KB
10/10 Windmill @ easy KB
30/30s. Side plank
x 3 sets
B: Push Jerk 5x5
Rx: climbing weight
Open: focus on technik
Basic: barbell or kettlebell press
C: Metcon
10-9-8-7-6-5-4-3-2-1
Power clean 60/40, open 40-50/25-35, basic: du db/kb
wall walk
D: Accessory
100 hollow rock every break=10 v-ups
A. Warm-up:
Easy “Amrap” in 8 mins.
10m Walking Lunges
10 V-ups
10 PVC OHS
45s. Handstand hold
B. Power snatch - warm up to 50-60% of 1RM
Then..
For time:
10-8-6-4-2-4-6-8-10 reps of:
Unbroken Tng Power snatch @ 50% of 1RM Snatch
C. Every 2’ x 5 sets
Back squat x 5 reps @ 70% of 1RM
Strict pull-up x 10 reps (ring row x 15-20 reps)
D. “Accessory”
BB Bent over row x 8 reps @ heavy
Single-arm Push-up hold x 30/30s.
x 3 sets
A. Warm-up:
50 Jumping jack
10 Russian swing @ medium weight
20 Air squat
30s. Dead hang on bar
x 3 sets
B. Squat clean - warm up to 70-80% of 1RM
Then,
EMOM 8’
1 Squat clean @ 70% of 1RM
30 Double-unders
C. METCON
For time:
21-15-9-15-21 reps of:
KB dead snatch @ 24/16kg
T2B
or, ,CFGO 24.1
D. “Accessory”
KB Side bend x 15/15 reps
Superman hold x 45s.
x 3 sets
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:
100 Single-unders
10 TRX Face pull
10/10 Single-Leg glute bridge
10 bb power jerk
x 3 sets
A: 5x6 Power jerk
Climbing weight, focus on technik
B: CFGO 24,1
21 one arm db snatch left
21 lateral burpees overall dumbell
21 one arm db snatch right
21 lateral burpess
15-15-15-15
9-9-9-9
C: Acc -Abs party
4 set
15/15one arm row
15 hollow rock
15/15 floor press
15 tuck up
Streching
A. Warm-up: Gymn. +
EMOM 16’ - 4 sets
Min1: 15m Bear crawl (2x7.5m)
Min2: 15-18 Kb. Swing @ 20/12kg
Min3: 15-18 Ring or TRX row
Min4: 15-18 Jumping squat
B. Every 2’ x 4 sets
8 Tng Deadlift @ 70-75% of 1RM
*Open/Cross : Double KB deadlift x 10-12 reps
C.Metcon
For time:
45 wall ball
45 Burpee
30 wall ball
30 Burpee
15 wall ball
15 Burpee
D: Acc
3-4 sets
15 barbell biceps curls
15 barbell triceps
15 db hammer curls
15 db hammer triceps
A. Warm-up: Gymn +
3 sets of:
10 PVC pass through
10 Reverse Snow angel
10 V-ups
30m Double KB front rack carry @ moderate weight
B. Power snatch - heavy single or 1RM in 8-10 min.
Open: KB snatch or Power snatch practice
C. Snatch high pull x 2 reps @ 100% of B
x 3 sets
D. Metcon
Amrap 12’
RX:
5-9 Bar / Ring MU
21 OHS @ 42.5kg/30kg
Open:
9 Pull-up
21 OHS @ empty BB 20/15kg
Cross/Basic:
9 Ring or TRX row
21 Front squat @ empty BB 20/15kg
D. Acc
TGU x 1/1 rep with 5s. pause every pos.
x 3 sets
*you choose weight, focus on perfect technic!
A. Warm-up: Gymn. + 3 sets of:
10m Bear crawl
10m Monster walk
60s. Plank
20 Air squat
B. BSQ
Every 2’ x 5 sets
Back squat x 5 reps @ 80% of 1RM
C. METCON
Every 3’ x 5 sets
RX:
21 Toes to bar
15 Push-ups
9 Hang power clean @ 50/30kg
Open/Basic:
21 K2E or Tuck-ups
15 Push-ups
9 R. Swing @ 24/16kg
D. Acc
10/10 Single-Leg RDL @ use KB or DB
20 Hip Thrust on floor
x 3 sets
A. Warm-up: Gymn +
3 Rounds of:
10m Monster walk (5-5m)
5 Inchworm
15 Air squat
15 GTOH with plate 5/10/15kg
B. “BIG CLEAN COMPLEX”
@ warm-up + only 2-3 attempt in 10-12 minutes.
*High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean + Hang squat clean + Tng squat clean + Push Jerk + High hang squat clean + Hang squat clean + Tng squat clean + Split Jerk
C. For time: Tc: 8’
RX:
3-2-1 Legless Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ 70/50kg
Open:
3-2-1 Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ easy weight
Basic:
5-4-3-2-1 Strict pull or Banded strict pull-up
10-8-6-4-2 Sumo Deadlift high pull @ with Kettlebell
D. “Accessory”
Rear delt fly with plates x 8-12 reps
Side plank x 45/45s.
x 3 sets