Week 4: day 27-28
Wu: 3 min rope jump
2 rds:
10 walking lunges
10 pvc pass through
10 squats
10 hrpu
A: Partner Party
10 rds:
15 cal row
15 wall ball
8 rds:
12 dumbell thruster 16-22,5 / 10-15 kg
12 push up
6rds:
14 cal row
14 front rack dumbells lunges
B: G-pont
For time
100 hollow rock
every min 5 burpee
Week 4: day 26
Wu: Amrap 6’
8 crab reach
15 m tiger walk
10 “S”
A: Power & Split
10 tc
2 power + 2 split jerk max load 80 %
B: Dumb és Dumbell
4 rds
5 man makers 7,5-15/16-22,5
10 ttb
15 am swing 16-24/8-16 kg
15 box jump
10 pull up / ring row x1,5
5 atomic sit up 10-20 plate
C: 2-3 rds
30 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )
30 Russian twists @ light KB
30 Flutter kicks
Week 4: day 25
wu: 3 rds
20 m bear walk
8 scapula pull up
20 jumping jack push up pos.
8 kb halo kneeling pos.
A: 8-10 min practice
(du, pull up, hspu, bar-ring mu, peflg board)
B: Emom 12
- 1-3 rope clim (rx: leg less)
- 8-15 hspu (rx strict, deficit)
- 15-20 weight abmat sit up
C: o.k.
Amrap 4’
3 wall climb
5 du kb squat clean
2 min rest
Amrap 4’
5 burpee box jump
5 du kb snatch
D: Pukkandúr
3 rds
40 sec work 20 sec rest
Goblet dumbell biceps
Triceps push up
Week 4: day 24
wu: 3rds
12 shoulder taps in hspu pos.
20 hamstring band extension
12 alt bw romanian dl
20 wall sit position shoulder extension
A: Stiff leg deadlift
4x12-15
B: Body Pump 3.0.
15-12-9-6 (climbing weight)
BB Shoulder press
Deficit lunges w bb
Bench press
Barbell row
C: Pazar
4 rds
12 ttb
6 alt devil press hevy
12 alt pistol / w band& rope
6 bar mu / band, box / pull up + push up
30 du/ 60 simple
D: BackStrenght
4x15 BB good morning on box
Week 4: day 23
Wu:
3 rds
10 snow angel
3/3 Turkish get up easy
15 hip thrust
A:8-10 min Practice
(Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)
B: Clean
5x3 climbing (rx squat, basic squat or power)
C: Gyanús
3 rds
9 burpee pull up
4 power clean 60-80/40-60kg
22 ring push up / push up
6 slam ball over shoulder
D: PacekTricepsz
3-4 rds
10 skullchrusher
25 band triceps
10/10 dumbell kick back
10 dumbell overhead extension
Week 4: day 22
wu: 3 rds
8 cat camel
8 russian babymaker
8 hindu push up
30 sec wall sit
A: Snatch
5x3 Hang snatch
/rx squat, basic: squat or power/
B: BSQ
E2mom:
4x7 (70-73%)
C: Bajszi
21-15-9
Back thruster 40-50/30-35 kg
cal row
D: Hasitasi
3 rds
1 min plank
10 sttb
Week 3: day 20-21
wu: 2 rds
8/8 scorpio
1 min mountain climber
8/8 suitcase kb dl
1 min jumping jack
8/8 bird dog tiger pos.
1 min cardio
A: Nyam Nyam
For time
25-20-15-10-5 wall ball 9/6
5-10-15-20-25 knee to elbow
2 rest
25-20-15-10-5 Am swing 16-24/8-16
5-10-15-20-25 v-ups
2 rest
25-20-15-10-5 cal row
5-10-15-20-25 burpee
!!!STRECHING!!!
Week 3: day 19
Wu: 3 rds
1 min cardio
16 alt leg hip thrust
8/8 kb alt leg rdl clean and press
4 muscle clean and split jerk
A: Power clean & power jerk
Emom 7
1 clean+2 power jerk
B: Friday Dance
Amrap 20' = goal 4-5 rds
3 man maker 16-22,5/7,5-15 kg
6 slam ball / sand bag over shoulder choose weight
9 ttb
12 cal cardio
15 m hswlk/ bear walk
C: Acessorry
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
Streching
Week 3: day 18
Wu: 3 rds
1 min cardio
10 lateral box step overs
5 hindu push up
A: Split Jerk climbing
10 min focus on technik
B: Was ist
Every 8min x3
800 m run / 1000 m row
15 pull up / ring row x1.5
20 push up
25 jump air squat
30 alt V-ups
C: Karhatalmak
30-20-10
barbell biceps
barbell triceps
no rest
Week 3: day 17
Wu: 3rds
6 cossack squat to thoracic rotation
30 sec mountain climbers
8 behind head lift offs
30 sec plank rotation
A: Practice 8-10 min
(du, pull up, bar-ring mu, hswlk, hspu)
B: High Hang Clean
7x3 (rx squat, basic:sq, power) focus on technik
C: Sündörgő
Amrap 8'
10 x 10m ingafutás
3 cluster 40-60 / 25-40 kg
5 push jerk
7 lateral burpee
D: Side Fat Burn
3-4 sets
15/15 kb side
15/15 side plank hip thrust with plate on hip
STRECHING!!