Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack A)OTM 10’ Odd: Back squat x 5 @ ~ 70 % Even: Rx: Paralett L-Sit Hold x 20” , Open: Active Hanging or L-Sit Hang B)Varazdin Workout 1: 9’ amrap 300 m run 10 Swing 10 Burpees 200 m Run 20…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Bergeron Open Test’ AMRAP 20′ 50 wb 50 du 40 box jump 40 t2b 30 c2b 30 burpee 20 power clean 20 jerk 10 power snatch 10 muscle up @ 65/45kg / open:45/25kg…
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 10 hang squat clean C) EMOM 12′ Odd) 4 strict hspu + 8 pushups ( Open : 4 pike pushups + 4 pushups…
A) amrap 6′ – 6 scorpion – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 10 hang squat snatch C) 100 ring row (legs on box) *Every break, 10 cal row TC: 12′ D) EMOM 15′ – 3 sets 1) 15/12 cal…
A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 10 tng push jerk C) 21,15,9,3 reps front squat from rack (Climbing in weights, try to start from 85% of…
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 12′ – 6 sets , climbing 10 tng power clean C) 100 ring push ups *Every break, 10m bear crawl (Open: kneeling ring push up, 5m…
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 12′ – 6 sets , climbing 10 tng power snatch C) 21,15,9,3 reps back squat from rack (Climbing in weights, try to start from bodyweight) (Open: start from empty…
Szombat-Vasárnap WU: 3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. For time: RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high…
Péntek WU: Gymnastics + Shoulder mobility w. PVC pipe Then, 3 Rounds of: 5/5 1-arm KB sots press @ easy KB 15 Reverse Snow angel 10/10 Side plank w. rotation A. Every 90s. x 6 sets RX: Hang squat snatch + Tng Squat snatch + OHS , build up to heavy complex in 6 sets…
Csütörtök WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. In 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. In 10 minutes:…
