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Phase 1: Warmup 5 Rounds 10 DU 10 Lunges 10 Chinese push-ups Phase 2: Strength Strict Rope Climb 5x1, Rest 90s Poznámka: Strict Rope Climb je bez výskoku s použitím iba rúk, telo v pozícii [...]

Phase 1: Warmup 5 Rounds 20m Bear Crawl 10 Deck Squat 20 DU Phase 2: Conditioning 2 Rounds 20 Squat Clean @60/40kg 20 Box Jump 20 Hang Power Snatch @45/30kg 20 Box Jump 20 Deadlift [...]

Phase 1: Warmup 3 min Burpees 3 min Jumping Jack 2 min Burpees 2 min Jumping Jack 1 min Burpees 1 min Jumping Jack Phase 2: Strength 5 Rounds 5 Ring Muscle Up ca. 50% [...]

Phase 1: Warmup 10 Rounds (alternate left and right hand) 5 One Hand KB Swing @16/12kg 5 One Hand KB Clean @16/12kg 5 One Hand KB Front Rack Squat @16/12kg 5 One Hand KB Push [...]

Phase 1: Warmup Every 60s x 10 5 Wall Ball 5 Burpees Phase 2: Strength Front Squat 3x3, 85%RM, Rest 120s Deadlify 3x2, 90%RM, Rest 120s Phase 3: Conditioning Rounds 10 Power Strokes Row, Damper:8 [...]

Phase 1: Warmup 5 Rounds 10 Step-up 10m Bear Crawl Phase 2: Strength A1. Strict Press 5,5,3,2,1, Rest 60s A2. Strict C2B Pull up 5x7, Rest 60s Rest 5min Max Strict Press @40/20kg Phase 3: [...]

Phase 1: Warmup 10 Rounds 5 Deck Squat 10 Lunges 20 DU Phase 2: Strength 20 Alternate TGU @24/20kg Phase 3: Conditioning 3 Rounds 10 T2B 10 Alternate Pistols KB20/16kg 20 Situps 20 OH Swing [...]

Phase 1: Warmup 5 Rounds 10 DU 10 Lunges 10 Chinese push-ups Phase 2: Strength Deadlift 3 @7, 3 @8, 3 @9, 3x3 w/ drop 10% Phase 3: Conditioning 21-15-9 Thruster @40/30kg Pull-ups Rest 5 [...]

Phase 1: Warmup 20 Alternate TGU KB12+kg 3 Rounds 5 KB Left Hand Swing KB16-20-24kg 5 KB Left Clean and Jerk KB16-20-24kg 5 KB Left Snatch KB16-20-24kg 5 KB Right Hand Swing KB16-20-24kg 5 KB [...]

Phase 1: Warmup 100m Run 30 Air Squat 100m Run 20 Goblet Squat @16/12kg 100m Run 10 Box Jump 100m Run Phase 2: Strength Squat 3 @7, 3 @8, 3 @9, 3x3 w/ drop 10% [...]