2022

Week 5: day 30   A: 3 rds 1 min cardio 5 burpee pull up 9 reverse burpee 13 kb sumo deadlift high pull (easy kb)   B: Power Snatch 5 reps: 40% 4 reps: 50% 3 reps: 60% 2 reps: 70% 1 reps: 80%   C: FSQ E90 x5 5 reps: 50% 5 reps:…

Week 5: day 29   A: 3 rds 20 jumping jacks 16 alt. v-ups 12 plank to push up 8 ring row 4 hand climb   B: Hspu , handstand walk practice Tc 10 min Rx: Every min 10m hswlk x 10   C: Partner wod MAx distance row 24 min Every 3 min :…

Week 5: day 28   A: 3 rds 20 m bear walk 10 snow angel + push up 20 air sq 10 dead bug w. band   B: Squat clean & jerk E90′ x5 Touch & go 5 reps: 50 % 4 reps: 60 % 3 reps: 70% 2 reps: 80 % 1 reps: 90%…

Week 4: day 26-27   A: 4 rds 100 simple under 20 skeater lunges 100mountain climbers 20 jumping lunges    B: Partner Workout 10 rds 15 cal row 10 thruster (rx:35/25 kg, ct: 30/20, bs:25/15 kg, or double kettleebell choose weight)   10 rds 30 double unders 60 simple 15 wall ball 9/6kg    10 rds…

Week 4: day 25   A: 3 rds’ 12 „S” arm 6/6 one leg rdl double kb 12 shoulder taps in hand stand position 6 tempo kb thrusters 3211 (db kb light)     B: E3mom x 5 10 Back squat (rx: 60-65-68-72-75%) Ct & Bs: + weight last week 10 barbell press behind neck in a standing…

Week 4: day 24   A1: 3 rds  50 plate hops 50 mountain climber 50 single under   A2: 2rds 1rds swimming gymnastic 20 hip thrust position alt leg change   B: E2mom x5 4-8 c2b (rx+ weight, bs: ring row) 12-20 dumbells bench press on bench pad ( rx/ct: medium / heavy )   C: Every 5…

Week 4: day 23   A: 3 rds 30/30 sec star side plank 20 band pull 5 muscle snatch +back press 20 alt low hold kettlebell cossack squat (easy-medium)   B: Snatch Emom 4′ 1 high pull + 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell) 56-59-62-65% Emom 6′ 1…

Week 4: day 22   A: 3 rds 6 reverse burpee 8 alt toes to hand push up position  10 cal skierg   B: E2mom x5 14-20 gorilla row w. heavy db kb  6-12 sand bag or d-ball squats   C: Pááárrrrééé 5 rds 8 sand bag/d-ball stoh 8 c2b (pull up, ring row x1,5)…

Week 4: day 21   A: 3 rds 10 crab reach 5 kang sq w bb 10 lying decline press (w.plate) 5 back sq thruster (w.bb)   B: Clean & Jerk Emom x4 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 56-59-62-65 % Then…

Week 3: day 20   A: 3rds  20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug   B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg) 25…