Week 6: day 36
Wu: 3 rds
10 russian jv
10 bird dog
30 sec thoracic mob
10 db db bench row
A: 10 min Find Your Max C&J
B: BSQ
4x5 (80-85%)
C: love
1000 m run/1200 m row
50 thruster 30/20 kg
30 c2b/45 ring row
D: 3x1 min
Max barbell row
Max barbell press
Week 5: day34-35
Wu: Games
A: 3rds
20 hamstrings curls w. band
6 bb muscle clean + press
20 m lunge
6 W plate shrug
B: Partner Workout
100 cal row
50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight)
75 cal row
50 jerk
50 cal row
50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)
25 cal row
C: 3rds
12 alt. strict ttb
12 windmill heavy db
Week 5: day 33
wu: 3 rds
45 sec thoracic spine strech
10 tempo plate bench row 3321
12 alt hip thrust
14 cal row
A: Push press
4x8 climbing
B: Dumbell DT &Run
5 rds
12 dumbell dl
9 hang clean
6 push jerk
Every rds 400 m run/ 500 m row
dumbell: 10-35 kg
C: Hasika
3x
15 abwheel
15 hollow rock
Week 5: day 31
wu:
3 min row
2 rds
6 wall squat
8 kb sumo del high pull
10 crab reach
A: Sumo deadlift
5x7 climbing
B: Body Pump 4.0.
10 rds
5 strict pull up/12 ring row
10 push up/ women push up
20 air sq
w. weighted west
C: Anyádat
3 rds
1 min max max row
1 min rest
D: 3 sets
30/30 sec super star side plank
12/12 side crunch
Week 5: day 30
Wu: 3 rds
45 sec thoracic strech
1 min cardio
5 mu snatch
5 snatch balance
then
3 rds
10-15 m hswlk/ bear wlk
30 du
A:Snatch climbing 10 min
Snatch pull+snatch high pull+ snatch
B:Szerdás
4 rds
400 m run/500 m row
25 ttb
C: BurnShoulder
3-4 rds
10 dumbell side raises
10 front raises
10 arnold press
Streching
Week 5: day 30
Wu: 3rds
10 90/90 hip
5 down up
10 tempo bench plate row 331
5 tempo air sq 331
A: Derék embör
E3x4
- 20 heavy swing with + band
- 10-15/10-15 Kb side
- 16-20 renegade row
B: Barbell Zpress
4x8 (climbing)
C: Amrap 20'
1 rope climb (rx seated leg less)
2 squat clean 50-70/30-50kg (basic du kb or db)
3 front squat
4 ring -bar mu / c2b
5 burpee
D: BicikeTricike
3-4 rds
20 barbell biceps
20 barbell triceps
no rest
STRECHING
Week 5: day 29
wu: 3 rds
10 scapula pull up
5 mu clean+press
5 hindu push up
10 russian babymaker
A: Clean
10 Tc’
Pull+ high pull+ clean (climbing heavy, squat clean)
B: BSQ
E2
4x6 (75-80%)
C: Mayham 10’
Amrap 10’
5 pull up
10 push up
15 air sq
20 shoutle run (1=10 m)
D: Hasmars
3 rds
20 sec L-sit on parallette
20 alt v-up
20 sit up
20 sec rest
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