A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. BSQ Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. METCON Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open/Basic:…
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes. *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom x5 – 8 Front squat – 12 ttb C: Metcon 20 rds 5 db thrusters choose weight rx 2×22,5 3 db burpee over 1 devils press D: Accessory 3-4 rds 15 shoulder band 15 biceps…
A. Warm-up: 20 Opposite arm-leg raises in Tiger Pos. 20 Band pull-apart / easy band 20 Cossack squats x 3 sets B. Pistol squat “practice” RX: weighted pistol squat x 6 reps alternating x 5 sets C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…
A. Warm-up: Gymn + Warm-up games in 10-15 mins. *Trainer choice B. Split Jerk practice 8 sets 3-5 reps Rest 60-90s. C. “Diane” 21-15-9 reps for time: Deadlift @ 102/70kg HSPU / pike push up/ hrpu *Open: 80/50kg D. “Accessory” Single-Leg banded good morning x 10/10 reps Alt. V-ups x 20 reps x 3…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. Metcon In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the…
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Every 2’ x 5 sets Back squat x 5 reps @ 77.5% of 1RM C. Amrap 3’ RX: 1 Bar…
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: smr, gymnastic, mobility B: 3 rds 10 90/90 hip 5 hindu push up 10 russian baby maker C:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up D: Metcon: partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 basic: goblet sq 10 bench press Rx:80/55 Open: 50/30 basic: kb floor press 500m run / 600 m row E:…
