2 Week: day 13-14
A: 3 sets
20 m tiger walk
10 ring row
5 down up
B: For time
3 sets
50 wall ball 9/6kg
40 du
30 dumbell alt snatch 22,5 / 15 kg
20 pull up / Ring Row ( 30 )
10 burpee box jump
5 man makers 22,5 / 15 / 15/10
C: 4 sets
15 abwhell
30 russion twist
WEEK 5 DAY 2 WU.: 2 RDS 1’ CARDIO 6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 3 SETS 2 PUSH PRESS*REST ON EACH REP AT SHOULDER – NO TOUCH AND GO…
A) 3 sets of: – 4/4 SL GTOH & Halo @5/2,5 plate – 20 jumping jacks – 10 hollow rocks – 8 tempo jumping squats /3-1-X-1/ B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @80% C) For time : – 50 cal rowing – 40 Sandbag…
Wu: gymn+mobility 3 rds 30 sec jumping jack 10 bird dog 30 sec mountain climber 10 dead bug A: Strenght + Lunge 14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2 Every rds 50 du /100 simple 28-24-20-16-12-8-4 deficit push up / woman push up B: Szeretteinkert 2 buster (double dumbell16-22,5 / 7,5-15 kg) 40 weight…
1. W-U (0-12’) A. STRETCHING 6’ @
Week 1: day 2 Wu: Gymn 3 rds 30 jumping jack 3 wall climb 6 shoulder taps 12 reverse lunge A: Every 2 min x 6 6 barbell / double kettlebell push press (climbing) 3-6 weighted pull ups B: Fehérjeeeee For time: Buy in: 50 wall ball 5 rds 6 double kettlebell cluster 16-20/8-12 12 burpee…
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 10 deadlift 60-110 / 35-70 kg 5 shoulder press (climbing) 50 du / 100 simple B: NégyszerNégy néha öt 5 x 4 min 200 m run 8…
