A. Warm-up: Gymn. + 3 sets of: 10 Down-ups 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. Pause squat snatch @ daily max in 10 mins. *3s. pause at the bottom pos. Open: Power snatch (technic) C. 3…
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Row 2 Wall climb 24m (2x12m) Double KB front rack carry 10 Hollow rock B. Tall kneeling Double KB push press x 5-8 reps @ moderate/heavy x 3 sets C. Dead stop HSPU RX: Strict @ 3-5 reps Open: Kipping @ 5-7…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 82.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU Ring MU Kipping or Butterfly…
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….
A. Warm-up: Gymn + 3 sets 30/30s. KB bottom up carry @ easy 6/6 Box steps @ 60/50cm 12/15 TRX row 30-45s. Handstand hold B. “Bear complex” go to heavy in 10-12 min. *BEAR COMPLEX: Clean (anyhow) + Front squat + Jerk (anyhow) + Back squat + Jerk (anyhow) C. EMOM 12’…
A. Warm-up: Gymn. + Amrap 6’ 50 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 R. Swing @ as powerfull as possible 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand hold Wall climb Handstand walk (obstacle) C. For time: TC:…
A. Warm-up: 60s. Shuttle Run 15 Reverse snow angel 10/10 Upright row @ KB or DB 30/30s. Side plank x 3 sets B. Warm-up for Snatch 3-5 min. Then.. For time: 10-8-6-4-2-4-6-8-10 Tng Power snatches @ 50-55% of Snatch 1RM TC: 10’ C. For time: TC: 8’ RX: 21 Pull-ups 15 C2B 9 Bar MU…
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 TRX row 10 Tuck jump 10 Joga push-ups B. Double KB push press 2×5 reps @ warm-up 4×5 reps @ working sets, heavy! C. Ring or Box dip x 6-8 reps TRX face pull x 6-8 reps @ pause 2s. at the top pos. x…
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open: 21 K2E…
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” …
