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 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!!!!
1. Snatch Activation / 2 sets – 5 snatch grip DL – 5 snatch grip bent over rows – 5 tall squat snatch – 5 ohs 2. Squat Snatch / 1’30” rest 6×5 @go same weight as last week friday+ 2,5 kg or so / NO TNG 3. Back Squat / E2’30” 5×10 @50% 4….
week 3: day 18 A: 3 rds 20-30 sec L-sit on parallette 5 hand climb 5 reverse burpee 10 ring face pull B: E2mom x5 4-8 chin up (rx,ct +weight, bs: band pull or strict 12-16 kb floor press choose weight C: Emom 20′ – 15 wb 9/6 kg – 5-15 pull…
Week 6: day 39 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill 6 muscle clean+jerk A: E2mom x5 5 Front squat ( 70%+) 6-10 strict c2b B: DT Run 5 rds 1 round DT : 40-70 kg / 20-50kg (basic: double kettlebell) 12 deadlift 9 hang…
WEEK 2 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 4,4,4 FRONT SQUAT 41X1 30” REST 20-40” L-HANG OR TUCK L-HANG 90-120” REST B.: 3 SETS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110 45” REST 12-14 BB BACK RACK GM, 3020…
1. General warm- up + 2x 5 shoulder – hip extensions https://youtu.be/wW-GAz2CTCM + 2 sets: * 5/5 Chinese Plank with knee raises * 10 HRPU * 10/8 Cals Bike/Row/Ski 2. Upper Body Push-Pull Strength / E1’30” – 7 sets @climbing weight – 78%+ * 3 Close grip bench press * 3 Weighted strict chin- up 3….
