A: activation – 2 sets
15 m tiger crawl
15 m walking lunges
10 scap push up
10 sup band pull aparts
5 hindu push up
5 kang squat
B: 12′ AMRAP
buy in: 1000 m row
then: 2-4-6-…
kettlebell deficit push up
dual kb push press
dual kb bent over row
C: „8 crazy nights”
8 rds for time:
8 pull up
8 box jump
8 wallball
8 push up
8 alt lunges @dual kb
8 ring dips / 12 bench dips
8 burpee
8 du / 20 su
D: EMOM 10′
10-15 plated turkish sit up
https://www.youtube.com/watch?v=ftneGwAj9i0/
Week 6: day 37 Wu: 2 rds 10 pvc circle 10 wall sq 10 cat camel Then 2 rds 10-15 m hswlk / bear wlk 5 sq snatch A: Find your Snatch max 10 min B: Régi csibészek E3x4 7 fsq choose weight 10-12 shspu/ hspu/ pike push up 40-60 du C: Zsér…
Week 6: day 38 Wu: 3 rds 10 lateral box step 10 kb halo 5 reverse burpee 5 down up A: Building Csüti Emom 12 – 6 du kb bench row + 6 alt gorilla row + 6 bench row – 15-25 (rx first ring mu+ 24 dip/ basic ring push up) – 15 weight sit…
A. Warm-up: 100 Single-unders 5 Inchworm 15 Air squat 30/30s. Side plank x 3 rounds B. Tempo Strict press x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C: Metcon Amrap 20’ 2 Ring MU / bar mu/ open 6 kipping c2b 4 Strict HSPU / open kipping/ basic pike…
Week 6: day 40 Games wu: 2 rds 8/8 kb rdl 8/8 scorpio 8/8 split squat A: Fine 10 wall climb 20 pull up 30 plate thruster 40 burpee 50 wb 60 swing 70 russian twist 80 sit up 90 jumping squat 100 du/ su 90 lunges 80 v-ups 70 kb sumo dl 60…
WU with Partner: (You go, I go) 4 rounds of each: 8 Am. Swing @ medium w. 8 Air squat 8 Push-ups A. Partner workout: (Divide anyhow) For time: 1000m Row 100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100 Wall ball 100 Deadlift 100 Box jump-overs 1000m Run …
Wu: 2 set: 1:00 Ski or Row (moderate) 7 Kip to Swing 7 Single Arm High Pull (each arm, moderate) 14 Alt. Leg V-Up 10 Prone Ts (no weight or very light plates) 10 Single Arm Press (each side, moderate) A: 10 Barbell Strict Press 65% 8 Barbell Strict Press 70% 6 Barbell Strict Press 75%…
