WEEK 12 DAY 5
PREP 1
3 rounds
max L-sit hold on two DB's
15 romanian deadlift @40/ 25
2:00 rest
PREP 2
3 rounds
8-10 strict toes-to-bars
15 good morning @30/ 15
2:00 rest
STRENGTH
pause back squat
10 sets of 2 reps every 2:00
•3 sec down – 3 sec pause bottom position•
CFVP Class WOD:
2 rounds
2:00 row/ ski
2:00 bike erg/ air bike
2:00 double-/ single-under
2:00 burpees to target
2:00 medball walking lunges @9/ 6
WEEK 12 DAY 4
PRACTICE 1
4 rounds
100 single-under
10 box butterfly practice/ 10 ring gymnastic swing
PRACTICE 2
EMOM 10:
(1) 30 sec doube-under
(2) 30 sec butterfly pull-up/ ring-muscle-up
8-10 rounds
1:00 row/ ski/ bike for calories
1:00 rest
CFVP Class WOD:
(tavalyi debreceni verseny egyik wod-ja…)
For time
10-9-8-…-3-2-1
thruster @45/ 25
1-2-3…-8-9-10
burpee over the bar
WEEK 12 DAY 3
PREP
2 rounds
15 scap pull-up
15 air squat
15 scap activation
15 strict sit-ups
STRENGTH 1
3 rounds
10 pause inverted row (3 sec pause top position)
max l-sit on two DB's
2:00 rest
STRENGTH 2
3 rounds
3 rope climb
10-10 DB single-arm row @22.5-30/ 12.5-15
2:00 rest
CONDITIONING
AMRAP 3:00
kipping toes-to-bars/ ski or row calories
•if you drop off the bar: 5 burpees•
CFVP Class WOD:
For Time (TC 12)
60 m DB single-arm OH lunges @22,5/ 15
50 DB box step-ups @22.5/ 15
50 strict HSPU/ kipping
max distance handstand walk/ hand-release push-ups in remaining time
WEEK 12 DAY 2
PREP
2 rounds
15 scap pull-ups
10 PVC pass through
15 scap activation
10 behind the neck snatch grip press @20/ 15
MOBILITY
narrow grip OHS
10 sets of 5 reps every 1:30 @20-30/ 15-20
start from snatch grip and go narrower and narrower each round (első kör snatch fogásszélességről indul és körről körre szűkebb fogás)
PRACTICE 1
EMOM 10:
1 snatch pull – 1 hang snatch pull – 1 hang power snatch – 1 tng power snatch @30-45/ 15-25 EASY!!!
PRACTICE 2:
AMRAP 5:
1 power snatch – 1 behind the neck push press- 1 behind the neck push jerk – 1 OHS
@30-45/ 15-25 EASY!!!
CFVP Class WOD:
1 RM clean – front squat – jerk
AMRAP 10:
"Macho Man" complex = 3 power clean + 3 front squat + 3 jerk
@50/ 25
WEEK 12 DAY 1
PREP
2 rounds
10-10 KB bulgarian split squat @16/ 12
10-10 KB single-legged deadlift @16/ 12
STRENGTH
4 rounds
5-5 double KB bulgarian split squat @2x 16-16/ 12-12 (KB is hanging, a kettlebell magatok mellett tartva)
8-8 DB single-legged deadlift @22.5/ 15
2:00 rest
PRACTICE 1
EMOM 10:
1 clean pull – 1 hang clean pull – 1 hang power clean – 1 tng power clean
@30-50/ 20-30 EASY !!!
CONDITIONING
AMRAP 3:00
5 hang power clean (touch and go) @45-70/ 20-30
12/ 10 cal bike erg/ row or 10/ 7 cal air bike/ ski
CFVP Class WOD:
4 rounds
3:00 work/ 1:00 rest
12 strict/ kipping pull-ups
8-12 burpee box jump over
max wall-balls in remaining time
Score: total number of wall-balls
