Week 5: day 33
A: 3 sets
2 wall climb
4 down up
8 air squat
10 lateral box steps over
B: "Marathon"
2 rds
4 back and down run in hall or 500/400m row
26 hrpu
4 run 500/400 m row
26 am swing 24/16 sc/ct:12-16
4 run 500/400 m row
26 sit ups
4 run 500/400 m row
26 sumo deadlift high pull 35/25 ; ct: kb 16-20 kg, bs: 8-16kg
4 run 500/400 m row
26 air squat
4 run 500/400 m row
26 box jump 60/50 cm ct: 50/40 cm
C:3-4 sets
25 ghd extension
15 barbell good morning
D: Big Streching
Week 5: day 32
A: 3rds
12 bird dog
6 scorpions
12 hip thrust
6 hindu push up
B: E2mom x5
10 bsq 50%
10 shoulder press 50%
10 band good morning
C: 3 rds
350 m row
20 ttb (ct: k2e, bs: v-ups x1,5)
350 m row
20 deadlift (rx:50/35, ct: 40/25, bs: 30/20 kg)
D: 2-3 rds
50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )
50 Russian twists @ light KB
50 Flutter kicks
Week 5: day 31
A: 3 rds
10 scapula push up
20 dead bug
10 alt. kb press in kneeling position
20 hollow rock
B: Double under, Bar@Ring mu practice 10 min
Rx: Every min 3-5 Bar or ring mu +20-30 du
C: Balázsolás Tc: 20'
Buy in:
50 Wall Ball
Then: 4 rds
15 right arm kb snatch (rx:24/16, ct: 20/12, Bs: 16/8 kg)
15 left arm kb snatch
15 box jump overs
15 jump squat w. med ball (bear hug)
Cash out:
50 burpee
D: 3rds
50 bycicle abs
25 hamstring curls w. band
50 plank twist
no rest'
STRECHING
Week 5: day 30
A: 3 rds
1 min cardio
5 burpee pull up
9 reverse burpee
13 kb sumo deadlift high pull (easy kb)
B: Power Snatch
5 reps: 40%
4 reps: 50%
3 reps: 60%
2 reps: 70%
1 reps: 80%
C: FSQ E90 x5
5 reps: 50%
5 reps: 60%
5 reps: 70 %
5 reps: 75 %
5 reps: 75% +
D: 3 rds
20 alt kb hang clean (medium weight rx:24/16, ct: 20/16, bs:16/8 kg )
20 alt one leg sq on box
10 pull up (ring row x1,5-2)
10 burpee box jump
E: 3-4 rds
1 min max barbell shoulder prress
1 min max barbell biceps
1 min rest
Week 5: day 29
A: 3 rds
20 jumping jacks
16 alt. v-ups
12 plank to push up
8 ring row
4 hand climb
B: Hspu , handstand walk practice Tc 10 min
Rx: Every min 10m hswlk x 10
C: Partner wod
MAx distance row 24 min
Every 3 min : 10 row facing burpee together
D: Sit up
4 min max sit up
Week 5: day 28
A: 3 rds
20 m bear walk
10 snow angel + push up
20 air sq
10 dead bug w. band
B: Squat clean & jerk E90' x5 Touch & go
5 reps: 50 %
4 reps: 60 %
3 reps: 70%
2 reps: 80 %
1 reps: 90%
( basic technic, or du kb)
C: BSQ E90 x5
5 reps: 50%
5 reps: 60%
5 reps: 70 %
5 reps: 75 %
5 reps: 75% +
D: 3 rds
30 Am swing (rx: 24/16, ct: 20/12, bs:16/8)
30 alt v-ups
30 hrpu
30 jump sq
E: 3-4 rds
1 min max: plate bench press 20/10 , 10/5
1 min max: plate bench row
1 min rest
Week 4: day 26-27
A: 4 rds
100 simple under
20 skeater lunges
100mountain climbers
20 jumping lunges
B: Partner Workout
10 rds
15 cal row
10 thruster (rx:35/25 kg, ct: 30/20, bs:25/15 kg, or double kettleebell choose weight)
10 rds
30 double unders 60 simple
15 wall ball 9/6kg
10 rds
15 cal row
15 am swing 24/16 kg (Ct,Bs: choose weight)
C: 4 rds
30 russian plate twist, no touch
15/15 kb side
Week 4: day 25
A: 3 rds'
12 "S" arm
6/6 one leg rdl double kb
12 shoulder taps in hand stand position
6 tempo kb thrusters 3211 (db kb light)
B: E3mom x 5
10 Back squat (rx: 60-65-68-72-75%) Ct & Bs: + weight last week
10 barbell press behind neck in a standing position (choose weight) + weight last week
10 only barbell good morning in a sitting position
C: Amrap Party 4.
Amrap 4'
1,2,3,4,5,......etc. Squat clean (rx:80/50, Ct:65/35, Bs: 30/20 kg, or double kettlebell choose weight)
1,2,3,4,5,......etc. Hspu (rx: strict, ct:kipping, bs: szuficit, box & pike push up)
rest 2'
Amrap 3'
1,2,3,4,5,.....etc. Thruster (rx: 70/40, Ct:55/25, Bs: 30/20 kg, or double kettlebell)
1,2,3,4,5,.....etc. C2b (kipping pull up, ring row x2)
rest 2'
Amrap 2'
1,2,3,4,5......etc. Bear Complex (rx:60/35, Ct:45/25, Bs: 30/20 kg, or db kb)
1,2,3,4,5,.....etc. T2b or K2e, or K2c, or V-ups
D: 4rds
10 chin up
15 ring push up + left&right leg raises knee to elbow
10 dumbells biceps
15 dumbells kick back
Week 4: day 24
A1: 3 rds
50 plate hops
50 mountain climber
50 single under
A2: 2rds
1rds swimming gymnastic
20 hip thrust position alt leg change
B: E2mom x5
4-8 c2b (rx+ weight, bs: ring row)
12-20 dumbells bench press on bench pad ( rx/ct: medium / heavy )
C: Every 5 min x4-5 rds
500 m run/row
20 reverse back rack lunges (rx:60/40, ct:50/35, bs: 30/20, or kettlebell, dumbell)
15 push press
9 burpee
gool: 4:15-30/rds
D: 4rds
10 dumbells bench row
20 band triceps
10 chin up ring row
20 kb triceps extension
no rest'
Week 4: day 23
A: 3 rds
30/30 sec star side plank
20 band pull
5 muscle snatch +back press
20 alt low hold kettlebell cossack squat (easy-medium)
B: Snatch
Emom 4'
1 high pull + 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell)
56-59-62-65%
Emom 6'
1 high pull + 1 hang power + 1 power snatch
68-71-74-77-80-83%
C: Front Sq
E2mom x5
5x4-5 pause 2 sec deep sq position
60-64-68-72-76% (crosstraining&basic choose weight)
D: Amrap 10'
10 Double kettlebell dead snatch (rx:20/12 Ct:16/8, Bs: 12/4-6kg dumbell)
8 double kb overhead lunges
6 burpee box jump overs
4 rx: bar mu , ct:pull up, bs: ring row+dip
2 wall climb
E: 4rds
12-20 ring dip, (rx +weight)
10 barbell bench row
12-20 ghd sit up
10 barbell good morning sit position