Warm up: Gymn + mobility
3rds
1 min cardio
10 lateral box step overs
5 hindu push up
A: Power 7
E2mom x5
- 10 push press climbing
- 8-15 invertalt row
B: Huncutka
3 rds
30 wall ball
10 alt devil press 15-22,5/10-15 kg
10 x 10-10 m inga run
C: Accessory
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
STRECHING
Warm up: Gymn + mobility
3 rds
1 min simple under
30 sec mountain climber
10 dead bug
10 bird dog
A: Power 6
E2mom x6
- 6-12 deficit push up ( rx +weight)
- 10-14 barbell back lunges
B: Triple
3 rds
20 Am swing 16-24 / 8-16 kg
30 sit up
3 rds
16 alt kb snatch
24 alt v-ups
3 rds
12 alt kb c&j
16 burpee
C: STRECHING with COACH
Warm up: Gymn+mobility+games
3 rds
10 hip thrust
10/10 monster walk
10 cat camel
then
3 rds
10 squat
10 hrpu
10 ring row
A: Xmas wod:
Basic
1 wall walk
2 kb squat clean
3 band pull up / ring row
4 hand climb
5 burpee box jump / step
6 kb swing
7 wall ball
8 hollow rock
9 cal cardio machine
10 goblet rack lunges
11 kb sumo deadlift high pull
12 kb thruster
RX / Open:
1 wall walk
2 sq clean 40-60 / 25-40 kg
3 ring / bar mu
4 burpee
5 deadlift
6 c2b / pull up
7 t2b
8 wall ball
9 box jump
10 front rack lunges 40-60 / 20-40
11 hspu
12 thruster 40-60 / 20-40
MERRY CHRISTMAS!
STRECHING!!
Warm up: Gymn + mobility
3rds
10 snow angel
8 "S"
6/6 superman rdl
6/6 lateral one le box step
A: Weightlifting, basic practice or kettlebell
10 min
5 reps power snatch climbing heavy, start: barbell, add every rds 2,5-5 kg
B: Power 5:
E2mom:
- 3-6 front squat climbing (start 50 %)
- 8-12 barbell bench row climbing
C: Fraszdé
3 rds
3 cluster 40-60/25-40 kg (basic barbell technik or kettlebell)
6 lateral burpee
3 rds
3 thruster
6 lateral burpee
3 rds
3 C&J
6 lateral burpee
D: 2 rds
30/30 windmill medium kb
30 only barbell good morning
(not rest btw rds)
STRECHING
Warm up: : Gymn + mobility
3 rds;
20" butt kickers
10 90/90 hip
20" high knee run
10 scapula push up
20" squat hold w. plate
A: Power 3
E2mom x5
- 8/8 bulgarian split jump squat
- 6-10 hspu (rx: strict, open: kipping, basic: hand realase push up x2-3)
B: Muncus
Every 3 min ; 1' rest x4
12 box jump
12 wall ball
12 pull up ( jumping, band , ring row x2)
Then max cal row
C: 3 rds
15/15 kb side
30/30' leg raise side plank
Warm up: Gymn+mobility
3 rds
8/8 one leg rdl
10 shoulder taps hspu/push up position
8 wall squat
10 scapula pull up
A: Power 2
E2om x5
- 6-10 strict pull up
- 2-4 muscle snatch 60-70 %
B: Kettlebell Butiq
4 rds
6/6 one arm thruster
8/8 one arm swing
10 burpee alt arm deadlift
12 alt arm high pull
Kettlebell :Rx: 24/16 Open: 20/12 Basic: 16/8kg
C: Picinyké
100-80-60-40-20 Du/Simple
50-40-30-20-10 abmat sit up
Streching
Warm Up: Gymn+ mobility
A. 3 sets :
12 Dead Bug
10/10 m Monster Walk Fronth and Back
40 sec Plank Twist
B: 10 min Technik
double under, pull up, handstand walk, hspu, bar-ring mu
C: Abriktolós
4 rds
12 dumbell snatch 30/22,5 Basic:20/10
10 ttb
8 power clean 60/40kg 40/25
6 power jerk
D: Striggantyú Karcsik
5-10-15
barbell biceps curls
barbell triceps extension
double dumbell hammer biceps
double dumbell overhead triceps extension
chin up
ring dip
STRECHING
Wu: Gym + mobility
3rds
10-10m Tiger walk (forward + backward)
10 Ring Row
10 Burpee
10/10 Single-arm KB deadlift @ medium weight
A: Power
Dead stop Deadlift x 5 RM (focus on perfect start position)
B: Every 5 min x3
500 m row
20 overhead lunges rx: du kb 20/12kg open: 16/12 kg basic: 12/8 kg
15 kb facing burpee
C: Acessory
3rds
60 sec Weighted wall sit with 20/10kg plate
60 sec Max plank to push-ups
Rest 60 sec
A) amrap 5' :
- 10m crab walk
- 15" hollow hold
- 8 reverse crunches
B) 'Emily'
10 RFT:
- 30 DUBS
- 15 Pull-ups
- 30 Air Squats
- 100m Sprint
/2' rest btw/
A) 3 sets of:
- 12 alt lat. box step up
- 20 plank twists
- 12 cuban press @2x2,5/1,25plate
B) Work up to heavy single Squat Clean
then 2x1 @95%
C) AMRAP 8' /in pairs/
A) execute rope climbs
B) Wall Sit / Plank / Deadhang / HS Hold
D) AMRAP 16' /in pairs/
- 32 BJO /UGIG/
- 32 'WB' (pass the ball over the rig)
- 32 Lateral Burpees (over the planking partner)