offseason

Phase 1: Primer AMRAP 10min, stredné tempo 150m Row 20 DU Phase 2: Strength Power Snatch 5x2 @7-@9 Phase 3: Conditioning 3 Rounds 23 OH Squat @50/30kg 23 HSPU 23 T2B 23 Wall ball @9/6kg [...]

Phase 1: Primer 3 Rounds 40m Run 5 Deadlift @40/30kg 3 Rounds 40m Run 5 Power Clean @40/30kg 3 Rounds 40m Run 5 Thruster @40/30kg Phase 2: Weightlifting BTN Split Jerk 6x3, @7-@9 Poznámka Potupný [...]

Phase 1: Warmup AMRAP 10min 5 Burpees 10 Lunges Phase 2: Weightlifting Snatch High Pull + Hang Snatch + Snatch 5x1 @8 Chase: Strict HS Walk 5-10m Phase 3: Strength Deadlift 3x2 90%RM Phase 4: [...]

Phase 1: Primer 3-2-1-2-1 Shuttle run 2x20m 5-10-15-10-5 Burpee Phase 2: Weightlifting BTN Split Jerk 5 @7, 5 @8, 5@9, 10% Backoff 2x5 Phase 3: Strength Close Grip Bench Press 5 @7, 5 @8, 5@9, [...]

Phase 1: Primer 30-20-10 Jumping Jack Mountain Climber Air Squat Phase 2: Weightlifting Power Clean, find 1RM, 10% backoff 3x1 Poznámka V prvej časti nájdi svoje maximum na power clean, následne vykonaj ešte tri série [...]

Phase 1: Primer 5 min 10 Jumping Jack 10 Chinese Push-up 10 Seal Jack 10 Air Squat Phase 2: Strength Front Squat 3x5, weight buildup 75%+ Back Squat 3x3, weight buildup 80%+ Phase 3: Gymmastic [...]

Phase 1: Warmup AMRAP 10min 50m Run 5 Burpee Phase 2: Conditioning 4 Rounds 30s Clean&Jerk @40/30kg @RPE9 90s Rest 4min Rest 4 Rounds 30s Box Jump Over @RPE9 90s Rest 4min Rest 4 Rounds [...]

Phase 1: Warmup 10 Rounds 10 Jumping Jack 10 Seal Jack 10 Mountain Climber Phase 2: Weightlifting Power Snatch 3x3 Squat Snatch 3x3 Snatch Pull 3x3 Snatch Deadlift 3x3 Poznámka Postupný hmotnostý buildup s prechodom [...]

Phase 1: Primer 500m Run 5 Rounds 10 Walking Lunges 10 Crawl Phase 2: Strength 10-1 Bench press @BW 1-10 Bent over rows @BW 4 Rounds 6/6 Landmine Half Kneeling Press 10 Pull-ups Phase 3: [...]

Phase 1: Warmup 5 Rounds 20 Jumping Jack 10 Mountain Climber 20 Seal Jack 10 Mountain Climber Phase 2: Weightlifting Power Clean + Hang Clean + Dip 3x2 @9 Front Squat 3x2, 85%RM Phase 3: [...]