Wu: Gymn+hip,ankle, shoulder mobility 3 light rds 15 easy band pull 10 cat A:7×2 snatch balance climbing heavy, Open: focus technik B: Amrap 12′ 1-2-3-4…etc Thruster 40/30kg Lateral burpee Am swing C:3rds 10/10 windmill 10 sttb D: Streching, SMR
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12 cal row – 10-15 hrpu + 15-20 air sq – 30…
Wu: Gymn +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: In 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15…
Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…
Warm up: 5′ AMRAP: * 20″ push up hold * 10 shoulder taps in HS hold ( Open: in push up pos.) * 12 alternating pistol squat * 8 wall squat A)Strict press 3×2 (not tng), same weight with 90″ rest btw sets B)Back squat E2 for 10′ 3 reps@ ~ 85-90% of 1 RM…
Warm up: 3 rft: – 20″ L.sit hold – 15 banded good morning – 10 m bear crawl – 1′ easy run A) Deadlift 3×3, not tng, same weight 2-3′ rest B)6’ AMRAP: 15 wallball 15 lateral burpee 15 thruster @ 20/15 kg barbell 3’ rest 6’ AMRAP: 15 box jump overs 15 power clean…
Warm up: 5’ amrap: 10 goblet squat@ light KB 5/5 CJ @ KB 15 m bear crawl 10 snow angel A)Work up to daily max or heavy weight in squat clean in 8’ Practice, than go heavy! B)STOH, not from ground; for time: 12 reps @ ~70 % 10 reps @ 75% 8 reps @80%…
Warm up with gymn, shoulder mobility+ in ~ 6′ min barbell warm up with animal movements A)Work up to a heavy weight in 8’ min: 1 power snatch + 1 hang power snatch+ 1 OHS B) Push press behind the neck 4×2, same weight, 90″ rest btw sets C)27-21-15-9-6-3 reps of: russian swing @ 20/24-32…
Warm up: gymn + 2 rds: 2×10 m tube walk (monster walk) 30” squat hold @ 90 degree 10/10 split squat, without weight négykézláb helyzetben 6/6 könyökemelés (kézfej behajlítva a derékon, könyök fel-le) 30 szimpla kötél /20-30 DU A) E2’ for 10 min: Split squat, (heavy weight, if possible) 5/5 reps 5-8 strict HSPU…
A) gymn + wu B) ‘Kev’ With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts (Rx:142/92 , Open:80/50) each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 16m partner barbell carry C) 5 sets of: 8 bench press @65-70% of 1rm 8/8 knee support DB row @yoi choose the…
