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 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:…
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…
1. Warm-up + 2 sets * 6 scorpions * 8 front squats @barbell * 6 strict presses @bb * 5 down- ups 2. EMOM 10′ Odd: 15/12 Dips on box Even: 4 C&J @50% 3. E2′ for 10′ * 5 floor presses @db * 10 facing burpees 4. 4 rounds for time * 100 single-…
1. WL. Activation / 2 sets + Squat Clean – 3 stiff leg DL – 3 muscle cleans – 3 tall squat cleans , then E2′ for 10′ – 3 squat cleans @65-70% 2. Jerk Dip and Clean Pull E1’30” for 6′ – 3×5 @70% of best C&J , then E1’30” for 6′ – 5…
1. W-U (0-12’) A. STRETCHING 6’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 6’ 40” ROW @STOP AT CHEST 20” JUMP ROPE 15M BEAR CEAWL 5 MAN MAKERS 2. WOD_FT (14-38’) 150 DU 50 M HSW @2XBEAR 2000/1600 ROW 100 SIT-UPS 30 MAN MAKERS @17.5/12.5 3….
WEEK 4 DAY 4 WU.: 3 RDS OF 6 REVERSE NORDICS 5/5 SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 8,6,4 BSQ 30X1 *REST 30” 30-45” WEIGHTED PLANK 90-120” B.: 14’ AMRAP 5 POWER MAKERS 2X 22,5KG/ 15KG 10 SIDE PLANK HIP TAPS R 10 SIDE PLANK HIP TAPS L 10 BOX STEP…
