Week 4: day 24
Wu: 3 rds
4 reverse burpee
30 sec hip thrust hold
4 down up
30 sec wall sit hold
4 burpee pull up
A: Emom 3x 4=12min
- 6-10 barbell deadlift 40-80/ 20-60 kg
- 6-15 kipping hspu/pike push up
- 1-3 bar mu/ kipping pull up/ ring row x4
B: Eggs!
100 du/ 200 simple
30 alt db dead snatch 16-22,5/7,5-25 kg
100 du/200 simple
30 alt. db dead c&j
50 du/100simple
15 alt db hang snatch
50 du/100 simple
15 alt hang c&j
C: 3-4 rds
10-15 strict t2b
20-30 ghd extension
Streching!!
Week 4: day 23
Wu: 3 rds
15 front jumping jack
15 jumping jack
15 m bear walk
15 m lunges
A: Nyalllóka
4rds
12-16 gorilla row
8-12 tempo push up on kb 3311
36 mountain climbers
evry rds beetwen 60 sec rest
B: Égen
4 rds
250 m row
20 kb goblet squat 16-24/8-16kg
15 push press du kb 16-24/8-16 kg
10 t2b
5 wall climb
C: CCCmán dumbells pump
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
Streching!!
Week 4: day 22
Wu: 3 rds
10 pvc circle
8 behind back lift off
6/6 90/90 hip lean+ shoulder cars segmental swich
30 sec goblet squat hold w. Plate
A: 3 Power snatch
1-3 min: 50-55-60%
4-6min: 65-68-70%
7-9min: 72-75-75+
B: Deficit lunges
5x10 climbing
C: Dumbell yeahhh
3 rds
12 alt. Db C&J (16-22,5/7,5-15 kg)
10 alt db snatch
8 alt db thruster
6 alt devil press
4 front squat
2 alt cluster
D: 3 rds
8/8 one arm ohs sit up dumbell
24 dumbell good morning
24 one dumbell biceps
Week 3: day 20-21
Wu: Gymn+ games
A: Partner Party
Buy:100 wall ball 9/6
5 rds
400 m run together
16 burpee box jump/ step
Out: 100 wall ball
then
3 rds
30 dumbell snatch 16-30/7-15 kg
30 t2b/k2e/c2k
30 box jump
Full Streching!!!!
Week 3: day 19
Wu: 3 rds
6 cossack squat to thoracic rotation
30 sec mountain climbers
8 behind head lift offs
30 sec plank rotation
A:E3mom x 4
8/8 kb front rack bulgarian sq
25-45 hamstring curls w band
1-6 bar/ring mu
B: Furkó
5 rds
3 clean & jerk (60-65%)
200 m run /250 row
6 slam ball or sandbag over the shoulder 35-75/12-35kg
200 m run / 250 row
C: StrigóBicó
3 rds
12 bb close grip biceps
12 du hummer
Streching!
Week 3: day 18
Wu: 3 rds
1 min cardio
10 hip 90/90
20 m tiger walk
10 "S"
A: PowE3 x5
12-15 du kb floor press 8-32kg
12-16 kb gorilla row 8-32 kg
10 bb bench row (choose weight!)
B: 21-15-9
Cal row
Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg
Burpee over row
Every rounds 3 rope climb (rx leg less/ beginner ring row or flor)
C: 3-4 rds
30/30 sec star side plank
1 min arch hold
Streching!!!
Week 3: day 17
Wu: 3 rds
10/10 kb rdl
10 barbell hip thrust
30 sec plank to push up
30 sec jumping jack
A:10 min pratice: ttb, hspu, hswlk, pull up
B: E2'x 5
5-8 bb shoulder press climbing
8-10 bb dead lift start 60%
C: Amrap 8'
6 hspu/ pike push up (rx strict)
10 cal row
6 db box step overs 15-22,5/7,5-15 kg
2 min rest
Amrap 4'
5 pull up/1,5 x ring row
7 heavy wb
9 box jump
D: accessory
4 rds
20 sec L-sit hold on parallette
15 abwhell
Week 3: day 16
Wu: 3 rds
5 hand climb
6 cossack squats
7 scapula pull up
8 shoulder tap hspu position
A: Snatch
5x 2 Power + 2 hang (rx squat snatches)
60-70%+ focus technik
B: Cuppykka
2 rds
20 du kb push press 16-20/8-12
80 du /120 simple
2 rds
15 du kb dead C&J
45 sit up
2 rds
10 du kb hang snatch
20 bodyweight man maker
C: StrigoTrinyo
3 rds
12/12 db triceps extension
24 band triceps
12 triceps push up
STRECHING!
Week 3: day 15
Wu: 3 rds
8 scorpions
8/8 lunges
8 cat camel
8 squat therapy
A: 10 min 3 reps squat climbing
B: Front Squat
5x4 (60-70+%) rest 90-120'
C: Yessir tc:12'
5 rds
10 m hswlk / 20 m tiger wlk
1-3 bar mu / 3-6 c2b / pull up+ dip/ push up
20 jump lunges
10 t2b
D: acessory
3 rds
25 bb good morning
25 bb biceps
Week: 2 : day13-14
Wu: Games, then
3 rds
10 bird dog
10/10 kb rdl
10 ↔️ 10 m inga run
10 v-ups
A: Bum Bum
Partner Party : Amrap 30'
100 cal row
90 deadlift 60/40
80 clap sit up
70 skeater jump
60 hrpu
50 back squats 40-60/25-40
40 hspu / pike push up
30 clean & jerk 40-60/25-40
20 wall climb
10 ring mu / bar mu / reverse burpee w plate 20/10
B: Tabata Hollow rock