Warm Up: Gymn+ mobility
A. 3 sets :
12 Dead Bug
10/10 m Monster Walk Fronth and Back
40 sec Plank Twist
B: 10 min Technik
double under, pull up, handstand walk, hspu, bar-ring mu
C: Abriktolós
4 rds
12 dumbell snatch 30/22,5 Basic:20/10
10 ttb
8 power clean 60/40kg 40/25
6 power jerk
D: Striggantyú Karcsik
5-10-15
barbell biceps curls
barbell triceps extension
double dumbell hammer biceps
double dumbell overhead triceps extension
chin up
ring dip
STRECHING
Wu: Gym + mobility
3rds
10-10m Tiger walk (forward + backward)
10 Ring Row
10 Burpee
10/10 Single-arm KB deadlift @ medium weight
A: Power
Dead stop Deadlift x 5 RM (focus on perfect start position)
B: Every 5 min x3
500 m row
20 overhead lunges rx: du kb 20/12kg open: 16/12 kg basic: 12/8 kg
15 kb facing burpee
C: Acessory
3rds
60 sec Weighted wall sit with 20/10kg plate
60 sec Max plank to push-ups
Rest 60 sec
A) amrap 5' :
- 10m crab walk
- 15" hollow hold
- 8 reverse crunches
B) 'Emily'
10 RFT:
- 30 DUBS
- 15 Pull-ups
- 30 Air Squats
- 100m Sprint
/2' rest btw/
A) 3 sets of:
- 12 alt lat. box step up
- 20 plank twists
- 12 cuban press @2x2,5/1,25plate
B) Work up to heavy single Squat Clean
then 2x1 @95%
C) AMRAP 8' /in pairs/
A) execute rope climbs
B) Wall Sit / Plank / Deadhang / HS Hold
D) AMRAP 16' /in pairs/
- 32 BJO /UGIG/
- 32 'WB' (pass the ball over the rig)
- 32 Lateral Burpees (over the planking partner)
A) 3 sets of :
- 12 sh taps in tiger pos. + opposite leg raises
- 12 banded pull-aparts
- 12 halo in squat pos @5/2,5
B) Daily Max OHS
C) 500m (Sprint) Rowing For Time
If your time is:
under 1'30" : take a rest, because you're awesome ;)
1'30" - 1'35" : 300m Rowing RPE 85%
1'35" - 1'40" : 2 X 300m RPE 80%
1'40" - 1'45" : 3 X 300 RPE 75%
1'45" + : 4 X 300 RPE 70%
(Girls gets 5" decrease from their times)
D) EMOM 12' - 6 sets
Odd) 6 dKB Clean & Push Presses + 12 V-ups
Even) 20m dKB Fr. Rack Carry + 20 Seated Legs Over The KBs (in&out)
A) AMRAP 7':
- 10m bear walk
-10m walking lunges
- 10m inchworm
B) Work up to heavy single Squat Snatch,
then 2x1 @95%
C) For time:
- 25 Devil's Presses
- 250 DUBS
- 25 dDB Thrusters
TC: 11'
D) 3 sets of:
- 7 banded glute bridge V walk outs
- 20" medball adductor squeeze btw knees
- 7/7 SMR squeeze same side deadbugs
E) 3 X 13 triple crushes @16/8 KB
A) 3 sets of :
- 16 banded pull apart (palms up) @easy band
- 10 cossack squat+turn to dragon pose (in every rep)
- 15" plank (elbows&legs on foam roller)
B) Work up to heavy single Front Squat
then, 5x1@95%
C) AMRAP 8'
1,2,3...
- BMU
- HSW (m)
(Scaled: Jumping MU + HS March (x2))
D) 100 facing burpees for time
20" work - 40" rest
A) AMRAP 5':
- 10 90/90
- 10 scap pull ups
- 5m tiger walk
- 10 glute bridges
B) Work up to heavy single Push Jerk
then, 5x1 @90%
C) EMOM 9' - 3 sets
1) 9 strict pull-ups + 4 alt. pistols
2) 6 strict pull ups + 6 alt. pistols
3) 3 strict pull-ups + 8 alt. pistols
D) E30" for 17'30" - 7 sets
1) 6/4 cal AB
2) 6 alt. DB Snatches @22,5/15
3) 6/4 cal Skiing
4) 6 alt. DB hang clean & STOH
5) 20" max T2B
A) 3 sets of :
- 8/8 birddog row @8KB
- 12 halo in squat pos. @8KB
- 10 glute bridge V walk outs
B) 'Donny'
21-15-9-9-15-21 reps for time of:
- Deadlifts @102/85
- Burpees
C) 100 Legs Over The Parallette
*every break: 10 Twisted OH Sit-Ups @10/5
A) 100m bear walk *e30" (inc. 0:00) : 2 down ups
B) Work up to heavy single Power Clean
then, 4x1 @90%
C) 6 x1 legless rope climb w/ +1 rope pull up after every grip
(Scaled: 21 x 1 strict pull-up w/ J hook)
D) AMRAP 20'
- 9m Bear Walk w/plate push @15/10
- 15 GTOH
- 9m OH Duck Walk w/plate
- 30 Russian Twists
- 9m Tiger Crawl w/plate carry on back
- 15 Plate Thrusters
- 9m OH Frog Jumps
- 30" Plank w/plate on back