A. Warm-up: Gymn. + 3 sets of: 30 Plate hops 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. For time: 90-75-60-45-30-15 Double-unders *5 Squat snatch after each set @ 60/35kg (Open: 45/25kg) Tc: 13 min. C….
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Cardio machine (Row, Bike, Ski) 2 Wall climb 24m (2x12m) Double KB front rack carry 15 Banded good morning B. Strict press – from rack 6×2 reps @ same weight *Try to heavier than last week C. 3 Rounds for…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Duck walk 12 Cossack squats 12 HR push-ups 12 Band pull-apart B. Squat clean + Front squat + Jerk @ go to heavy! C. For time: 25-20-15-10-5 Push Jerk @ 42.5/30kg *10 Front Squats after each set Tc: 9’ D. Accessory: 25…
A. Warm-up: 1:00 Cardio machine / 200m Run 10/10 Single-Leg RDL @ use KB or DB 20 Steps walking lunges 20 Alt. V-ups 30s. HS hold x 3 rounds B. Handstand push-up practice RX: Def. Strict HSPU 5×3 reps C. Every 4’ x 8 Rounds (32min.) 20m Double KB or DB Front rack…
A. Warm-up: Gymn + 3 sets 30/30s. KB bottom up carry @ easy 10/10 Split squats + 10 Air squats 3-5 Strict Pull-ups 30-45s. Handstand hold B. Every 90s. x 7 sets @ you choose weight! 3 Power clean + 6 Push press + 9 Back squats C. For time: TC: 9’ 21-15-9…
A. Warm-up: Amrap 6’ 30 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand walk HSPU Handstand hold C. In 12 minutes: 2K Row In the Remaining time: Max reps HSPU …
A. Warm-up: 60s. Shuttle Run 10 Reverse snow angel 5-5 Scorpion kicks 5 Glute Bridge V walk outs 30/30s. Side plank x 3 sets B. Deadlift 3×5 reps @ 75% of 1RM C. For time: (Rx) 7-5-3 Bar MU 14-10-6 Power snatch @ 60/35kg Open: 9-7-5 Burpee Pull-ups 14-10-6 Power snatch @…
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 Ring row 10 Tuck jump 10 Joga push-ups B. Strict press – from rack 5×4 reps @ same weight *Try to heavier than last week C. For time: TC: 3’ 75 Double-unders 25 Wall ball @ 9/6kg Rest 2’ For time:…
Hétfő A. Warm-up: Gymn. + 3 sets of: 10/10 Single-arm R.swing @ easy 10 Alt. Box steps @ 50-60cm 60s. Plank 20 Air squat B. 2 Hang squat clean + 1 Jerk @ go to technical max in 8-10 minutes. C. Every 3’ x 6 sets 21 Russian swing @ 32/24kg 15 T2B …
A. Warm-up: Gymn. + In pairs: 250m Row *partner plank hold x 4 rounds (2/2) B. Dumbbell Snatch practice + 1RM / arm C. For time: 100 Alt. DB snatch 100 Abmat Sit-ups 100 Down-ups 100 Goblet squat @ DB D. “Accessory” 15/15 KB Side bend 30 Russian Twist @ Plate or…
