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…
A) gymn + wu B) 6*3 push jerk from rack , climbing C) 6*3 squat snatches , climbing (no tng) D) 16 rounds in teams of 2 (I go, u go) 14 box jump overs 12 wb 4 SB over the shoulder TC : 24′
A) Gymn + wu B) daily max (10′) 1 squat clean + 2 fsq C) 3 RFT: 5/5 kb snatches ( no deadsnathes ) @ heavier then u usually use 10 hspu 30 air squats Tc:6′ C) 12-9-6-3 Strict pull ups 2x pushups (For quality) D) 30-20-10 Reverse crunches Straight body ceiling reaching crunches
A) gymn + wu B) E30″ for 8′ 1) 6 OHS @30/20 2) 10 butterfly situp Rest 2′ C) E30″ for 8′ 1) 6 hang power snatch @30/20 2) 6 pistols (open:4 candlestick roll to pistol) Rest 2′ D) E30″ for 8′ 1) 8 stoh @30/20 2) 12 DL @30/20 E) 5 sets 10″ hollow…
A) gymn + wu B) daily max (10′) 1 power clean + 1 push press + 1 hang power clean + 1 push press C) 4*3 clean pull @ 120-130% of B D) amrap 18′ 9 thrusters @30/20 18 lat. burpees 27 pull-ups 36 fr rack rev lunges @30/20 45 DU’s E) romwod : dragon,…
