WU+ Hip mobility + 3x 12 cossack squats 12 alt. KB strict presses @light weight 12 hip thrust 1′ plank A. Back Squat (deload week) 3×10 @50-55% B. Rx: 4x 8-16 Ring push ups Open: 4x 8-16 Simple push ups C. For time: 100 DU’s / 250 Single unders 50 Kipping HSPU / 50 Push…
A. Warm-up: 50 Jumping jack 30 Mountain climber 10 Banded good morning 10 High box steps @ 70/60cm 60s. Plank x 3 rounds B. Amrap 10’ 10 Box jump @ 60/50cm 5 Kipping HSPU Rest 3:00 C. Amrap 10’ 20 Cal Row 10 Alt. Pistol squats Rest 3:00 D. Amrap 10’ 30 Air squat 15…
A. Warm-up: Gymn. + 6x500m Row (women 350m) *work / rest 1:1 (I go, you go…if you are in couple) B. “Clean complex” EMOM 15’ Hang power clean + Hang squat clean + Tng squat clean *increase weight every 3 min. C. “Unbroken” – Double KB in front rack 10 Alt. Lunges steps 10m Carry …
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
A. Warm-up: 60s. Shuttle Run 10 Alt. Toe touch in push-up pos. 15 PVC OHS 1/1 TGU @ easy KB x 3 sets B. “KB Complex” 1 TGU to the top pos. + 3 KB snatch + 3 KB 1-arm OHS + TGU back to the floor x 3-3 reps / arm *climbing weight C….
A. Warm-up: Gymn + Amrap 8’ 50 Double-unders / 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kang squat @ without weight B. Max unbroken Double-unders *only 2-3 attempt C. “DT” with box 5 Rounds for time: 1 Round of “DT” 15 Box jump @ 60/50cm Tc: 15’ …
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Back squat x 4-5 reps @ 85% of 1RM C. Weighted Strict…
A. Warm-up: Gymn. + 3 sets: 5 Tempo Push-ups [31X1] 10m Tiger walk with medball (magad előtt tolod váltott kézzel) 15 Air squat with medball 20 Medball Russian Twist B. “Running clock” 0:00-5:00 Men: 75 Wall ball @ 9kg Women: 60 Wall ball @ 6kg 5:00-10:00 Men: 750m Row Women: 500m Row 10:00-15:00 Men: 75…
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 STOH @ 50/30kg D. KB windmill 3×10/10 reps @ medium weight
A. Warm-up: Gymn. + 3 sets of: 12 Dead bug 8/8 Single-Leg RDL @ without weight 12 Russian swing @ easy weight 12 TRX row B. Every 30s. x 8 min. Odd: 5 Tng Deadlift @ 55-60% of 1RM Even: 5 Burpee C. EMOM 10’ Odd: 6-8 Strict Pull-ups / 12–15 TRX row Even: 40m…
