A: 5 min gymn+ 5 min barbell wu B: Rx: squat work, Open: power work and focus the technik emom 4′ – 6 squat snatch 50% – 6 sq clean 50% 1 rest emom 4′ -5 sq snatch 60% -5 sq clean 60 % 1 rest emom 4′ -4 sq snatch 70% -4 sq clean 70% 1…
A: 10 min shoulder and hip mobility B: 10min Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk C: Team of 2 60 cal…
A:10 min dynamic joga exercise B: amrap 7′ Rx: – 1 leg less rope climb – 2 bar mu – 3 man maker with light kb Open: – 1 rope climb – 2 bar mu w. Band or box – 3 man maker light kb C:Power Block every 3 min x 5 set Rx: –…
A1: 8-10min shoulder and hip mobility A2: AMRAP 5′ – 5-5 one arm light kb snatch 12/8 kg – 5 hindu push up – 5 -5 cossack squat B: 10min TC’ Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs Open: Snatch practice: no max…
A: 8-10min smr+gymn B:3 light rds -5 hrburpee -5/5 one leg get up jhonnie open 10 get up jhonnie -5 thruster w. Band (green, purple or grey) -5 wall climb B:3 set max reps weighted push up 2 min rest btw set C: „Kelly” 5 rds 400m run 30 box jump 60 cm; Open: 20 box…
Warm Up: 3 sets: *30” Active Hanging *15 Down Up *10 Good Morning+Squat@ PVC A)”Kettlebell complex”: E90” for 9 min: Rx : 6 Russian Swing+ 6 Clean+ 6 STOH+6 OHS @ double KB Open:6 Russian Swing+ 6 Clean+ 6 STOH+ 6 Front Squat@double KB B)3 sets of: * Half kneeling press x6/6@ KB *Ring Push…
Warm Up: Gymn+ running + animal movements in 8 min A) 3 sets of: – Dead Bug x 12 – Monster Walk x 10/10 m Forth anf Back – Reverse Plank Hold x 20″ B)Front squat, from floor, 2 rounds (Squat clean = 1 rep) Min 1- 8 reps@ 60-65% Min 2- 6 reps@ 70 % Min 3- 4…
Warm Up: 5’ amrap: – 30 DU/60 SU – 12 -12 m Bear Crawl forth and back 1- 0 Band Pullapart – 5 OHS By Wall (facing to the wall) A)Snatch Complex : E2′ for 10′ – 1 Snatch Deadlift – 1 Sn High Pull – 1 Power Snatch Rx: climbing, Open: 5×1, same weight…
Warm Up: 6’ amrap 200 m easy run 20” squat hold 20” plank hold 20 Mountain climber A)In 8 min work up to daily heavy in Rx: 1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat Open: 5×1 complex, same weight B)For time: TC:10’ 3 Rounds of: 5 Clean Rx: 60/40 kg, Open: 40/25…
Warm Up: 3 rounds of: 20 Shoulder Taps in Plank Pos. (Push Up Pos.) 12 Hollow Rock 6 Empty Barbell Press A)OTM 8’ Odd: Push Press x 3 (no TNG) Even: Rx: Strict Pullup x 5-8, Open: Banded or Ring Row x 10-12 B)Varazdin TD Workout 2: 40 WallBalls 40 Deadlift Rx: 50/80 kg, Open:…
