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 sets
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 remaining time:
Max reps Ring MU
Open/Basic:4 Rounds of:
70 Single-unders
15 Power snatch @ 30/15kg BB/ basic: 20 db snatch
In the remaining time:
Max reps Target burpee
D. Accumulate 3 min.
D-ball or Sandbag hold in bear hug @ heavy!
*every brake do 16 Alt. double KB pendlay row
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 Box jump @ 60/50cm
40 Push-ups
30 Hang power clean @ 70/45kg
Tc: 12’
*Open weight: 50/30kg
D. “Partner row”
Max distance row in 8 minutes! - you can use only arm!
*partner 90 degree squat hold!
*you can change whenever!
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 MU
2 Strict HSPU
3 Goblet squat @ 28/20kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
Open:
1 Burpee Pull-up
2 Kipping HSPU
3 Goblet squat @ 20/12kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
D. Acc
8-10 Strict T2B
Then immediately,
60s. Plank
Rest 60s.
x 3 sets
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 Thruster @ 30kg
Women: 60 Thruster @ empty BB
15:00-20:00
Men: 750m Row
Women: 500m Row
20:00-25:00
Men: 20 kb swing
Women: 18 kb swing
25:00-30:00
Men: 1000 m row
Women: 750 m row
C. “Abs killer”
Unbroken:
15 V-ups
30s. Hollow hold
15 Sit-ups
30s. Plank
Rest 1:00
x 2 rounds
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: Streching
A. 10-15 min. Warm-up games
B. “Strongbody Seven” - Partner workout (i go, you go)
14 Rounds of: (7-7)
7 Deadlift @ you can choose weight
7 Toes to bar
7 Am. Swing @ 20/12kg
7 Burpee
7 Pull-up
7 Goblet squat @ 20/12kg
7 Push-up
C. Acc
3-4 rds
20 alt db skull chrusher
20 band triceps
D.Stretching
A. Warm-up:
100 Single-unders
10 TRX Face pull
10/10 Single-Leg glute bridge
45/45s. Side plank
x 3 sets
B. Practice in 5-8 min. (You can choose one)
Ring MU
Or
Double-unders
Then,
1 set of:
Max reps unbroken Ring MU or Max reps unbroken Double-unders
C. 10 Rounds for time:
RX:
3 Ring MU
10m Walking lunges w. Double Kb in front rack 2x24/16kg
Open:
10 Rounds for time:
1 Push-up + 1 Pull-up x 5 reps
2x10m Walking lunges
Basic:
10 Rounds for time:
7 Ground to Overhead w. 20/10kg Plate
4x10m Shuttle Run
D. 3-4 sets of:
20 Alt. DB-KB biceps curl
60s. Superman hold
Rest 60s. btw. sets
A: 8 min active mobility
B: 3 light rds
"BB" warm up
3 muscle clean
4/4 front rack lunges step
5 thruster
6 burpee pull up
7 hindu push up
8 cossack squat
C: Every 90 sec x 8set
3 position snatch RX: climbing, Open: max load 80%
1 high hang snatch + 1 hang snatch + 1 snatch
D: 3 rds
30 push press Rx: 50 kg / 35kg Open: 40/25kg
20 front rack reverse lunges
10 c2b Open: pull up
E: 3 rds
8 dragonfly
20 banded good morning
A. Warm-up: Gymn +
Amrap 6’
12 Banded good morning
2 Wall climb + 10s. HS hold
12 KB Taters @ easy KB
B. Power clean - heavy single or 1RM in 8-10 min.
Open: KB clean or Power clean practice
C. Max unbroken reps of: (1-2 attempt)
RX: Strict HSPU
Open: Kipping HSPU or Tng wall climb
D. Amrap 7’
RX:
7 Strict HSPU
14 Box jump @ 70/60cm!
Open:
7 Kipping HSPU or 7 Push press (2xDB or KB)
14 Box jump @ 60/50cm
E. “Core”
20s. Hollow hold
10s. Rest
20s. Plank
10s. Rest
x 8 rounds