2019

A. Warm-up:  60s. Shuttle Run  10 Alt. Toe touch in push-up pos.  15 PVC OHS  1/1 TGU @ easy KB  x 3 sets  B. “KB Complex” 1 TGU to the top pos. + 3 KB snatch + 3 KB 1-arm OHS + TGU back to the floor  x 3-3 reps / arm  *climbing weight  C….

A. Warm-up: Gymn + Amrap 8’  50 Double-unders / 100 Single-unders 10 Reverse snow angel  5/5 Half kneeling KB strict press @ easy  10 Kang squat @ without weight  B. Max unbroken Double-unders  *only 2-3 attempt  C. “DT” with box  5 Rounds for time: 1 Round of “DT”  15 Box jump @ 60/50cm  Tc: 15’ …

A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps  Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s.  Alt. V-ups x 20 reps  B. Every 2’ x 5 sets  Back squat x 4-5 reps @ 85% of 1RM  C. Weighted Strict…

A. Warm-up: Gymn. + 3 sets:  5 Tempo Push-ups [31X1]  10m Tiger walk with medball (magad előtt tolod váltott kézzel)  15 Air squat with medball 20 Medball Russian Twist B. “Running clock” 0:00-5:00 Men: 75 Wall ball @ 9kg Women: 60 Wall ball @ 6kg  5:00-10:00 Men: 750m Row  Women: 500m Row  10:00-15:00 Men: 75…

A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning  5/5 Hang clean + Jerk @ easy KB  10 Cossack squats 10 V-ups  B. Squat clean – heavy single in 10-12 mins.  Open: practice  C. Amrap 18’  18 Box jump 15 T2B  12 STOH @ 50/30kg  D. KB windmill  3×10/10 reps @ medium weight

A. Warm-up: Gymn. + 3 sets of:  12 Dead bug 8/8 Single-Leg RDL @ without weight  12 Russian swing @ easy weight  12 TRX row  B. Every 30s. x 8 min.  Odd: 5 Tng Deadlift @ 55-60% of 1RM  Even: 5 Burpee  C. EMOM 10’  Odd: 6-8 Strict Pull-ups / 12–15 TRX row  Even: 40m…

A. Warm-up: Gymn. + 3 sets of:  10 Down-ups  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.. Pause squat snatch @ daily max in 10 mins.  *3s. pause at the bottom pos.  Open: Power snatch (technic)  C. 3…

A. Warm-up: Gymn + 3 sets of:  15s. Hard + 45s. Easy tempo Row 2 Wall climb  24m (2x12m) Double KB front rack carry  10 Hollow rock  B. Tall kneeling Double KB push press x 5-8 reps @ moderate/heavy  x 3 sets  C. Dead stop HSPU  RX: Strict @ 3-5 reps  Open: Kipping @ 5-7…

A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’  12m Tiger crawl  12m Duck walk  12 V-ups  12 HR push-ups  12 Band pull-apart  B. Every 2’ x 5 sets  Back squat x 5 reps @ 82.5% of 1RM  C. Practice in 5-8 min. @ you can choose  Strict Ring MU Ring MU  Kipping or Butterfly…

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….