Week 1: day 3
Wu: 3 rds
1 min cardio
5 kang squat
6 butterfly hip thrust
7 bb good morning
A : Stiff leg deadlift
4×10
B: Body Pump 1.0
30 back squat 40-60/20-40 kg
30 kb floor press 16-28/ 8-16 kg
30 lunges step 40-60/20-40 kg
30 hrpu
20 bsq +5-10 kg
20 kb floor press
20 lunges step +5-10 kg
20 hrpu
10 bsq +5-10 kg
10 kb floor press
10 lunges step 5-10 kg
10 hrpu
C: Sercegő
21-15–9
burpee
pull up
1. 2 sets – 5/5 banded RDL – 10 good mornings @bb – 20″ hollow hold 2. „Chaos” Amrap 7′ – 10 Thrusters @43/30 – 10 Bar facing burpees 3. Deadlift / EMOM 5′ – 1 rep @85% 4. For Time / TC:5′ – 100 WB @9/6 5. Acc. Work / 3 sets – 20…
Wu: 3 sets 20 m bear walk 10”s” 20 m tiger walk 10 tempo sq 311 Puppy: 5 sets 16-20 Front rack Barbell box step 40-60 cm 20 jump squat 90-120 sec rest Wod: 10 rds 6 kb dead snatch left arm + 6 kb oh lunges left arm 6 kb dead snatch…
1. 2 sets – 10/10m bottom up KB carry @easy w. – 5/5 dead bug KB pullovers – 3 wall walks 2. EMOM 16′ for max reps 1. cals on a cardio machine 2. tuck up with arm support 3. barbell hang clean and STRICT press 4. active rest – walking…
A: activation – 2 sets 10 air squat 10 snow angel 10 full body deadbug 10 plank to dolphin pose B: 2 sets 15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ 15/15 side plank hip thrust C: clean complex – 5 sets 2 hang power clean + 2 hang squat clean @70% 60-90″ rest D: 3 sets 6/6 back rack…
A: activation – 2 sets 6 walkout 12 alt. toe touch 6/6 turkish sit up @mod. +2 sets 6 yoga push up 6 kang squat 10/8 cal cardio B: practice – 8 mins choose your 6-weeks-goal and start to reach it (dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu…) C: 3 sets 3-5 hspu…
1. Warmup for 23.3 2. 23.3 3. 3 rds. – 2 min bike/ ski/ jogging/ row – 20 empty barbell OHS – 20 vups – 30″ plank
