1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/
2. 2 sets:
* 5/5 Face up chinese plank + knee raise
* 10 Hand release push- ups
* 10/8 Cals row
* 8 Shoulder taps in HS hold or Push- up hold pos.
3. 10 rounds for time
¤ 30 m Farmer Carry @moderate weight
¤ 10 DB Bench Presses @heavy weight
4. EMOM 14'
Odd: 12 Abmat sit-ups + Max Power Clean @70/47
Even: Full Rest
5. Stretching
Wu: 2 rds
100 simple rope
100 mc
100 jumping jack
B: Együtt szép a Life
400 m run together
100 hang clean and jerk 16-22,5/ 7,5-15
400 run together
100 alt hang snatch
400 m run
100 one arm thruster
400 m run
100 alt devils press
400 m run
STRECHING
Wu: 2 rds
60 sec jumping jack
10 kb halo
5 bb kang squat
10 bb good morning
60 sec mountain climbers
B: 3 Power jerk climbing 8 Tc’
C: Cuncikák
21 deadlift 60-100/30-60
63 du
21 ttb
15 dl 70-110/40-70
45 du
15 ttb
9 dl 80-120/50-80
27 du
9 ttb
D: Run attack
3x400 m run
90 sec rest btw rds
STRECHING
Wu: 2 rds
60 sec cardio
60 sec wall sit hold
60 sec plank
A: E90”
5x8 strict press w bb
B: Every 8 min
800 m run / 1000 m row
14-20 sb alt snatch
14-20 push up
14-20 oh walking lunges
C: 4x12 sttb
Wu: 2 rds
10 bird dog
6 hindu push up
10 wall squat
6 reverse burpee
30 sec pwc circle
A: Emom 12
- 6-10 sc2b
- 10-15 deficit s. hspu/ hspu/box hspu/pike push up
- 20-40 hamstring curls w.band
B: Snatch + Ohs climbing 8 min
C:Juice
4 rds
3 snatch 40-70/25-50
6 bb facing burpee
12 cal row
D: 3-4 rds
10 bb bench row
10 bb bench press
10 dumbell bench row
10 dumbell bench press
Wu: 2rds
60 sec active frog pos.
60 sec plank to push up
20 alt v-ups
20 jump sq
A: C&J & Du climbing
Amrap 8
2 clean + 1 jerk + 25 du
B:Strenght&Lunge
30 bsq 40-60/25-50
30 push press
400 m run
20 bsq +10 kg
20 push press
400 m run
10 bsq +10 kg
10 push press
400 m run
5 bsq +10 kg
5 push press
400 m run
C: Abs burn
30-20-10
hollow rock
sec hollow hold
Sit up
Streching
Pünkösd Hétfő
2 rds
8/8 scorpio
10 “S”
10 snow angel
20 hip thrust
A: Family time
4 rds
5 burpee
10 air sq
15 push up
20 box step w dumbells
Then
3 rds
5 devils press
10 goblet sq
15 c&j
200 m run
Then
2 rds
5 wall walk
10 burpee box step w dumbell
15 db snatch
20 sit up w db
Then
1 rds
5 burpee pull up
10 burpee box jump
15 db cluster
20 jumping lunges
Week 6: day 40
Games
wu: 2 rds
8/8 kb rdl
8/8 scorpio
8/8 split squat
A: Fine
10 wall climb
20 pull up
30 plate thruster
40 burpee
50 wb
60 swing
70 russian twist
80 sit up
90 jumping squat
100 du/ su
90 lunges
80 v-ups
70 kb sumo dl
60 jumping jack
50 mountain climbers
40 cal row
30 plank twist
20 goblet squat
10 hrpu
STRECHING
Week 6: day 38
Wu: 3 rds
10 lateral box step
10 kb halo
5 reverse burpee
5 down up
A: Building Csüti
Emom 12
- 6 du kb bench row + 6 alt gorilla row + 6 bench row
- 15-25 (rx first ring mu+ 24 dip/ basic ring push up)
- 15 weight sit up
B: Matuska
4 rds
8 Devils press 16-22,5/7,5-15
12 box jump overs 60/50
30 du / 75 du
12 ttb
8 slam ball clean 12-70
C: 3-4 rds
15 bb good morning
15 ghd extension
Week 6: day 37
Wu: 2 rds
10 pvc circle
10 wall sq
10 cat camel
Then
2 rds
10-15 m hswlk / bear wlk
5 sq snatch
A: Find your Snatch max 10 min
B: Régi csibészek
E3x4
7 fsq choose weight
10-12 shspu/ hspu/ pike push up
40-60 du
C: Zsér
2 rds
50 wb
25 pull up
15 hrpu
D: BickóTrickó
3-4 rds
8-12 heavy barbell biceps curls
8-12 heavy barbell skull chrusers
60 sec slam bal hold