1. 3 rounds:
* 2' Cardio: Bike/Row/Running
* 14m Bear Walk
* 10 Dead bug - hold every rep for 2"
2. Squat @Barbell or DB / 5 sets / 1'30" rest
* 4 Front and 8 Back Squat @front squat @80% or heavy DB
3. Metcon
0:00-8:00 / 4 rounds
* 14 Alt. C&J
* 30 DU / 70 Single- unders
8:00-18:00 / AMRAP 10'
* 5 Devil Press @db DB
* 10 Box Jump Overs / 10 Box Step Overs @1xDB
4. 3 sets not for time
* 25" Hollow Hold
* 35" Superman Hold
1. General warm-up + Hamstring stretch + 2x 5/5 pulling your foot back with the band https://youtu.be/1RohXn9h21c , then
2 sets:
* 3 No contact muscle snatch+ 3 OHS+ 3 Drop Snatch @just barbell
2. Snatch Complex / Find your heavy in 10-12'
* 3 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch
3. AMRAP 14'
* 30 Cal Row
* 15 T2B
* 25 Wall- Ball 6/9
* 10 Cleans @61/ 43
4. 3 sets not for time
* 6 Heavy Skull Crushers
* 6 Heavy DB Pullover
* 8 Barbell Biceps Curls
1. General warm up + Full body rolling
2. 4x AMRAP 8'
A.
* 10 Burpee
* 10 V- up
* 10 Push-up /chest to abmat/
- 2 min Rest
B.
* 100 m shuttle run
* 10 Abmat sit- up
* 10 Box jump @50/60
- 2min Rest
A.
- 2 min Rest
B.
3. 3 sets
25"/25" Side plank + Banded Row https://youtu.be/3fG3pytj__I
1. Gymn. + Mobility, then: 2 sets:
* 6 PVC pass throughs
* 6 Hollow- Arch swing on tha bar
* 6/6 Half kneeling bottom up Kb press @easy weight
* 6 Hip to bar - https://youtu.be/-QUrxPxKjpc
2. EMOM 12'
1.: 5-8 BMU or Jumping BMU
2.: 5-8 Deficit Kipping HSPU - or pike push-up kneeling on the box -
3.: Max Cal Row
4.: Full Rest
3. 5 sets:
* 8 Close grip tempo bench press @75% 3-2-x-0
* 8 Strict chin up pull-ups
1' min rest between sets
4. 3 sets:
* 5/5 Trap 3 raise @very easy weight - https://youtu.be/3ePU9fAHWKQ
* 30 Fast banded lat. pulldown
1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch
2. 2 sets:
* 4/4 slow single leg hip thurst @without weigth
* 4 Deep squat muscle snatch @bb
* 4 Sots press @bb
* 4/ 4 Slow box step @40/50cm
Then, 2 sets:
2 Muscle snatch + 2 Tall drop snatch @50%
3. Squat Snatch
* 3 singles @75%
1'30" rest
* 2 singles @77%
1'30" rest
* 1 single @80%
1'30" rest
* 2 singles @75%
4. 2x AMRAP 5' / 2 min rest between rounds:
* 15/12 cals row
* 8 Thrusters @60/40
* 8 Bar facing burpees
5. 2 sets:
* 8 Double DB RDL @heavy weight
30" rest
* 1' Wall sit
60" rest
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/
2. 2 sets:
* 5/5 Face up chinese plank + knee raise
* 10 Hand release push- ups
* 10/8 Cals row
* 8 Shoulder taps in HS hold or Push- up hold pos.
3. 10 rounds for time
¤ 30 m Farmer Carry @moderate weight
¤ 10 DB Bench Presses @heavy weight
4. EMOM 14'
Odd: 12 Abmat sit-ups + Max Power Clean @70/47
Even: Full Rest
5. Stretching
Wu: 2 rds
100 simple rope
100 mc
100 jumping jack
B: Együtt szép a Life
400 m run together
100 hang clean and jerk 16-22,5/ 7,5-15
400 run together
100 alt hang snatch
400 m run
100 one arm thruster
400 m run
100 alt devils press
400 m run
STRECHING
Wu: 2 rds
60 sec jumping jack
10 kb halo
5 bb kang squat
10 bb good morning
60 sec mountain climbers
B: 3 Power jerk climbing 8 Tc’
C: Cuncikák
21 deadlift 60-100/30-60
63 du
21 ttb
15 dl 70-110/40-70
45 du
15 ttb
9 dl 80-120/50-80
27 du
9 ttb
D: Run attack
3x400 m run
90 sec rest btw rds
STRECHING
Wu: 2 rds
60 sec cardio
60 sec wall sit hold
60 sec plank
A: E90”
5x8 strict press w bb
B: Every 8 min
800 m run / 1000 m row
14-20 sb alt snatch
14-20 push up
14-20 oh walking lunges
C: 4x12 sttb
Wu: 2 rds
10 bird dog
6 hindu push up
10 wall squat
6 reverse burpee
30 sec pwc circle
A: Emom 12
- 6-10 sc2b
- 10-15 deficit s. hspu/ hspu/box hspu/pike push up
- 20-40 hamstring curls w.band
B: Snatch + Ohs climbing 8 min
C:Juice
4 rds
3 snatch 40-70/25-50
6 bb facing burpee
12 cal row
D: 3-4 rds
10 bb bench row
10 bb bench press
10 dumbell bench row
10 dumbell bench press