A. Warm-up: 60s. Shuttle Run 10 Reverse snow angel 5-5 Scorpion kicks 5 Glute Bridge V walk outs 30/30s. Side plank x 3 sets B. Deadlift 3×5 reps @ 75% of 1RM C. For time: (Rx) 7-5-3 Bar MU 14-10-6 Power snatch @ 60/35kg Open: 9-7-5 Burpee Pull-ups 14-10-6 Power snatch @…
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 Ring row 10 Tuck jump 10 Joga push-ups B. Strict press – from rack 5×4 reps @ same weight *Try to heavier than last week C. For time: TC: 3’ 75 Double-unders 25 Wall ball @ 9/6kg Rest 2’ For time:…
Hétfő A. Warm-up: Gymn. + 3 sets of: 10/10 Single-arm R.swing @ easy 10 Alt. Box steps @ 50-60cm 60s. Plank 20 Air squat B. 2 Hang squat clean + 1 Jerk @ go to technical max in 8-10 minutes. C. Every 3’ x 6 sets 21 Russian swing @ 32/24kg 15 T2B …
A. Warm-up: Gymn. + In pairs: 250m Row *partner plank hold x 4 rounds (2/2) B. Dumbbell Snatch practice + 1RM / arm C. For time: 100 Alt. DB snatch 100 Abmat Sit-ups 100 Down-ups 100 Goblet squat @ DB D. “Accessory” 15/15 KB Side bend 30 Russian Twist @ Plate or…
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. Every 4’ x 4 Rounds 75 Double-unders 15 Burpee Box jump-overs @ 60/50cm 8 Thruster @ 60/35kg C. Tempo Ring Push-up x 6-8 reps x 4 sets *[22X1] D. Side…
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Rope climb technic + practice in 5-8 min. C. EMOM 10’ 1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!) …
A. Warm-up: Gym. + Amrap 6’ 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Power snatch + 2 Snatch balance @ heavy single! C. Deadlift 3×5 reps @ 70% of 1RM D. Fort time: (Tc: 8’) 30 OHS @ 40/25kg 30 Cal Row 30 HSPU Rest…
A. Warm-up: Gymn + 3 sets of: 5 Inchworm 10/10 Upright row @ KB 10/10 Half kneeling strict press 10 Ring row 15 Air squats B. Strict press – from rack 4×6 reps @ same weight *Try to heavier than last week C. “Karen” For time: 150 Wall ball @ 9/6kg *Target time:…
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Warm-up for Clean & Jerk in 5 minutes Then.. Clean & Jerk @ 1RM C. EMOM 10’ Clean…
A. Warm-up: Gymn. + Amrap 12:00 60s. Shuttle Run 10/10 Single-arm Russian swing 12 Burpee 30/30s. Side plank B. 5 Rounds, Not for time: 3 Front squat @ heavy! 5 Strict HSPU *Open: 7 kipping HSPU / 9 Push-ups C. 10 Rounds for time: 10 Alt. DB snatch @ heavy! 10 Box…
