WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon AMRAP 25’ 80 DU (160 SU) 12 Am.Swing…
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B: Push Jerk 5×5 Rx: climbing weight Open: focus on technik Basic: barbell or kettlebell press C: Metcon 10-9-8-7-6-5-4-3-2-1 Power clean 60/40, open 40-50/25-35, basic: du db/kb wall walk D: Accessory…
A. Warm-up: Easy “Amrap” in 8 mins. 10m Walking Lunges 10 V-ups 10 PVC OHS 45s. Handstand hold B. Power snatch – warm up to 50-60% of 1RM Then.. For time: 10-8-6-4-2-4-6-8-10 reps of: Unbroken Tng Power snatch @ 50% of 1RM Snatch C. Every 2’ x 5 sets Back squat x 5 reps @ 70%…
A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 20 Air squat 30s. Dead hang on bar x 3 sets B. Squat clean – warm up to 70-80% of 1RM Then, EMOM 8’ 1 Squat clean @ 70% of 1RM 30 Double-unders C. METCON For time: 21-15-9-15-21 reps of: KB dead snatch @ 24/16kg …
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. “Partner…
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 10 bb power jerk x 3 sets A: 5×6 Power jerk Climbing weight, focus on technik B: CFGO 24,1 21 one arm db snatch left 21 lateral burpees overall dumbell 21 one arm db snatch right 21 lateral burpess 15-15-15-15 9-9-9-9…
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. Every 2’ x 4 sets 8 Tng Deadlift @ 70-75% of 1RM *Open/Cross : Double KB deadlift x 10-12 reps C.Metcon For time: 45…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry @ moderate weight B. Power snatch – heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull x 2 reps @ 100% of B…
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. BSQ Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. METCON Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open/Basic:…
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. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes. *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…
