A: activation - 2 sets
12 low switch cossack squat
8 plank to dolphin pose
6 muscle clean @empty bb
1' cardio
B: clean complex - 5 sets
1 slow pull power clean + 1 power clean + 2 hang squat clean
first set @mod
last set @80%
60-90" rest
C: 3 sets
6/6 back rack drop lunges @80%
3-5 strict pull up
D: E3' x 4
10-15 body row
16 alt. kb front rack walking lunges @2x16/8 kg
30 du / 60 su
250/200 m row
E: bonus track - 2-3 sets
10/10 clamshell side plank hip thrust
15 db lat raise
A: activation - 2 sets
6/6 kb SL RDL @mod
6/6 cossack squat
6 kang squat
B: 4 sets
200 m row
40 m cross body carry
20/20" side plank
C: Deadlift - 4 sets
1. 8 reps @60%
2. 8 reps @70%
3. 8 reps @80%
4. max reps @75% of your 3rd set
90-120" rest between rds
D: E3' x 6
8/8 offset push up
12 kipping pull up
8 seated box jump
12 dual kb deadlift high pull @2x16/8 kg
E: 1 set
3' max inchworm
A: activation - 2 sets
1' cardio
10 scap push up
6/6 sidelying thoracic stretch
https://www.youtube.com/watch?v=Kcn9h72WopQ/
B: 5 sets - TC: 6'
4/4 offset push up
4/4 gorilla row
4/4 OH kb sit up
C: Power Clean & Jerk - 4 sets
5 reps - tng - 70-75%
60-90" rest
D: push and pull - E2' x 5
reps: 6-9-12-9-6
btn press
strict pull up / banded pull up
E: 15' AMRAP
6 jumping pull up / ring row
9 push jerk @50/30 kg
12 plank triceps extension https://www.youtube.com/watch?v=1bjwi_z72sI/
200 m run
F: EMOM 5'
45" plank
A: activation - 2 sets
1' cardio
10 shinbox switch
8 kang squat
5/5 shinbox heel touch
+ 2 sets
10 rev nordic curl / banded rev nordic curl
8/8 single leg RDL @16/8 kg
5 tall kneeling muscle snatch @empty bb
B: snatch complex - EMOM 10'
1 hang power snatch below knee (pause 1 sec below knee) + 2 power snatch
start from light - increase the weight set by set - last round @80%
C: 1+1/4 front squat
2 warm up sets, then:
3 x 6
effort level: 70-80-90%
90-120" rest
D: E2' x 6
5 half kneeling kb press
6 kb dead snatch
5 single arm kb OHS
15 m OH carry
25 du / 50 su
next round: other hand (3-3 rds/arm)
E: barbell good morning @31X1
3 x 15 @35/20 kg
A: activation - 2 sets
15 m tiger crawl
15 m walking lunges
10 scap push up
10 sup band pull aparts
5 hindu push up
5 kang squat
B: 12' AMRAP
buy in: 1000 m row
then: 2-4-6-...
kettlebell deficit push up
dual kb push press
dual kb bent over row
C: "8 crazy nights"
8 rds for time:
8 pull up
8 box jump
8 wallball
8 push up
8 alt lunges @dual kb
8 ring dips / 12 bench dips
8 burpee
8 du / 20 su
D: EMOM 10'
10-15 plated turkish sit up
https://www.youtube.com/watch?v=ftneGwAj9i0/
A: activation - 2 sets
5 walkout + push up
5/5 shinbox thoracic rotation
10 shinbox good morning
10/10 kb bottom up press
10/8 cal cardio
B: practice - 8 mins
make your 6-weeks-goal perfect
C: strength - 14 mins
E2' x3
8 snatch grip RDL @60%
6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/
2' rest
E2' x3
6-10 strict hspu / pike push up
10-15 straddle plate raise https://www.youtube.com/shorts/weBozLZj0tE/
D: 10 rds for time - TC: 15'
10-9-8-7-6-5-4-3-2-1
Thruster 55/35 kg
1-2-3-4-5-6-7-8-9-10
Bar facing burpee
E: Tabata
weighted L-crunches https://www.youtube.com/shorts/7REHEGUSsdU/
A: activation - 3 sets
30" cardio
30" bottom of squat hold
8/8 single arm kb high pull @mod
12 knee elevated birddog
B: clean complex - 5 sets
1 power clean + 1 hang power clean + 2 hang squat clean @70%
60-120" rest
C: 3 sets
6/6 back rack drop lunges to knee ups
https://www.youtube.com/watch?v=wbtdkkNlNkY/
6 strict pull up negatives / banded pull up negatives
D: 4 x 5' EMOM
1-5' 12 dual kb front rack cyclist squat
6-10' 15 am. swing @20/12 kg
11-15' 8-10/arm kb chainsaw row
16-20' 12-16 cal cardio
E: stretching
1-1' pigeon
banded lat stretch
https://www.youtube.com/shorts/xt0fzBNorsM/
1-1' couch stretch
A: activation - 2 sets
10 rev nordic curl / heel sit
20-30"/side split squat pulse
30" plank
B: 5' AMRAP
30 m kb front rack carry @heavy
15" row sprint
20-20" single arm plank
C: Deficit deadlift - E90"x6
8 reps
start with 60% effort - last set is 1 rep from failure
D: "márciusi ifjak"
2 rds for time - TC: 28'
18 cal cardio
48 russian swing @24/16 kg
03 wall walk
15 burpee pull up
18 shuttle run @corridor (9 oda-vissza)
48 am swing 20/12 kg
03 wall walk
15 burpee pull up
E: bonus track - 2-3 sets
10-15 feet elevated hip thrust @box
30 tall plank K2E
A: activation - 2 sets
10 scap push up to downdog
12 alt. toe touch
14 m tiger crawl
B: EMOM 9'
10-15 push up
10-15 supinated grip body row
10-15 cal cardio
C: Power Clean & Jerk - 4 sets
6 reps - tng - 60-70%
60-120" rest
D: push and pull - 6' AMRAP
1 rope climb
2-4-6-... push press @55/35 kg
E: EMOM 15'
6-10 mixed grip pull up / banded mixed grip pull up / ring row
8/8 single arm kb push press @20/12 kg
15/12 cal cardio
A: activation - 2 sets
5/5 squat thoracic rotation
10 shinbox switch
10 m duckwalk
1' cardio
+ 2 sets
6/6 goblet cossack squat @easy
6 good morning @empty barbell
6 tall kneeling muscle snatch @empty barbell
https://www.youtube.com/watch?v=ixX4phkLw5Y/
B: Snatch Complex - EMOM 10'
1 snatch pull + 1 slow pull power snatch + 1 hang power snatch below knee
start from light - increase the weight set by set - last round @80%
C: EMOM 10' - front squat @40%
25" max reps
35" rest
D: conditioning
5 rds for time
6 box jump over
4 deadlift @60/40 kg
2 power clean @60/40 kg
2' rest
5 rds for time
6 bar facing burpee
4 deadlift @70/45 kg
2 power clean @70/45 kg
E: 2-3 sets
10-15 btn press @empty bb
10-15 dual db shrugs
https://www.youtube.com/watch?v=llSrlpd7TEE/