2022.01.23.- HÉTFŐ

  Week 2: day 8 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell  alt rdl walking   A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight)   B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%)   C: 21-15-9…

A) 3 sets of: – 1/1 TGU  – 10 banded pull aparts – 20″ plank w/ alt leg raises – 1′ easy biking B) Work up to heavy single Shoulder Press then, 5×1@90% C) E20″ for 8′ – 12 sets Odd) 3 strict pull-ups Even) 15 DUBS D) EMOM 15′ – 5 sets 1) 40″…

A) amrap 5′ – 20 butt kickers – 5 walk outs – 10 arch rocks – 5/5 split squats B) EMOM 50′ – 5 sets Odd Rounds: 1) 10/8 c abikin’ 2) 20 alt. vups 3) 50″ su’s 4) 15 KBS @16/12 5) 12 wb Even Rounds: 1) 10/8 c skiin’ 2) 40 russian twists…

  Warm up: Gymn+mobility 3 rds 8/8 one leg rdl 10 shoulder taps hspu/push up position 8 wall squat 10 scapula pull up   A: Power 2 E2om x5  – 6-10 strict pull up – 2-4 muscle snatch 60-70 %   B: Kettlebell Butiq 4 rds 6/6 one arm thruster 8/8 one arm swing 10 burpee…

WEEK 2 DAY 6,7  WU.: 3 RDS 14 SQUAT PULSE 20” HS HOLD 40” CARDIO 3 WALKOUT   A.: 12′ EMOM 50″ (WORK) -10″ (REST) MAX DUAL KB SDL HOLD 3 ” ON TOP, 50″ (WORK) -10″ (REST)  MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3″, 20”-20″ SPLIT SQUAT HOLD (5” REST BTW SIDES)…

A) 3 sets of: – 8 cossack squats – 10 wall slides – 12 deadbugs – 10 banded good mornings – 8 push-ups B) E2′ for 10′ – 5 sets – 6 strict pull-ups – 6/6 chinese kb row C) E30″ for 3′ – 6 sets 1 Power Clean @ 65% Rest 30″ E30″ for…