Weekend

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 …

Gymn. + A. AMRAP 8′ 15 m Bear walk 5 Muscle Snatch @empty bar 5 OHS @empty bar 15 m death march @2x db or kb B. For time TC’ 8′ 9 – 7 – 5 – 3 – 1 Power Snatch Male : @50 – 57 – 65 – 72 – 80 kg Female…

Gymn. + A. 3 rounds: 1′ Plank 20 m Bear walk 30 Jumping Jacks B. For Time TC’10’ 50 Burpee T2B’s * EMOM 30 Du’s / 50 Single C. 6 Unbroken sets of 4 Hip taps in HS pos. + 8 Shoulder taps in HS p. + 16 HS march * Every fail: 5 HSPU’s…

WU+ Hip mobility + 3x 12 cossack squats 12 alt. KB strict presses @light weight 12 hip thrust 1′ plank A. Back Squat (deload week) 3×10 @50-55% B.  Rx: 4x 8-16 Ring push ups Open: 4x 8-16 Simple push ups C. For time: 100 DU’s / 250 Single unders 50 Kipping HSPU / 50 Push…

Warm up: 3 rounds: 50 SU opposite shoulder touch in push up position x 20 8 overhead squat by wall A) Lifting, strength Every 2′ for 12′: Clean + Jerk + Front squat – increasing weight B)For time /TC: 12’/ – 50 kipping HSPU/ 50 Box push up –  50 wall ball – 200 DU/…

A) gymn + AMRAP 6′ 10 scapula pull ups 10 taters @easy KB B) max strict pull up (no supinated), then 2 sets : 70% of max reps C) E30″ for 12′ – 6 sets 1) 3 power cleans 2) 7 box jumps overs 3) 3 stoh  4) 7 box jump overs @ 75 %…