Week 2: day 12
Wu: 3 rds
12 alt leg hip thrust
10/10 kneeling plate halo
12 m dumbell alt rdl walking
A: E2mom x6
6-10 weighted pull ups behind neck
6-10 push jerk (Every rds add weight)
B: Every 90' x 5
10 alt. lunges (climbing weight, start 50%)
C: 21-15-9
Cal row
Front squats: 40,50,60/25,30,35 or choose weight
D: Back strenght
3-4 sets
12/12 one arm dumbell row
15 band tempo row sit position 22x0
10 invertal row
STRECHING!!!
Week 2: day 11
Wu:
3 rds
45 sec jumping jack
5 hindu push up
14 jumping lunges
10 shoulder taps, hspu pos.
A: Practice 8 min
(du, hspu, pull-up, bar-ring mu, hswlk)
Then
3 rds
1 peg board/ strict pull up
2 hspu/pike push up
3 bar/ring mu/ ring dip/ dip
30 du
B: Love me bongyorke
Every 4 min x3
400 m row
15 thruster 30/20 kg
10 pull-up
2min rest
Every 4 x3
200 m run
25 wb 9/6
20 wb sit up
C: 3 rds
30/30 sec star side plank
30 sec arch rock
Week 2: day 10
wu: 3 sets
20 good morning w. band
20 hamstring curl w. band
60 sec thoracic spine strech
A: Sumo deadlift
7x3 focus on technik
B: Body pump 2.0.
30 shoulder press 30-40/15-30 kg
30 kb gorilla row
30 push press
30 ring row
20-20-20-20 +5-10 kg
10-10-10-10 +5-10 kg
C: Hoppsi
3 rds
25 box jump/ step
20 sit up
15 Am swing 24-32/16-24 kg
10 alt pistol / x2 jump sq
5 half burpee
D: Karpercek
3 rds
30 band triceps
30 band biceps
no rest
Week 2: day 9
wu:
6 min easy amrap
10/10 suitcase kb dl
30 sec wall sit alt step
10 russian babymaker
A: Practice
/pull-up, bar-ring mu, hspu, hswlk/
B: Squat clean technik
7x3 pause squat clean deep position (climbing)
C: Esik nem esik, jól esik
3 rds
500 m row
10/10 one arm hang kb snatch 12-24/8-16 kg
15 hspu/ pike push up/ hrpu
D: Hasis
3 rds
20 hollow rock
20 v-ups
20 sec hollow hold
1 min rest
Week 2: day 8
Wu: 3 rds
16 alt hip thrust
14 scapula push up
12 alt v-ups
10 cal row
A: Snatch technik
7x3 pause deep squat snatch / basic power
B: Bsq 8 min’
4x9 (55-60%)
C: Ma
2 rds
75 du
50 wb
25 ttb
Streching!
Week 1: day 6-7
wu: 3 rds
10 cat camel
20 m bear walk
10 90/90 hip
10 bird dog tiger position
A: Partner party
Buy in : 1000 m run together
10 syncro burpee pull up
20 syncro alt db devils press
30 syncro am swing
40 m syncro burpee broad jump
50 partner clap hrpu
60 partner wb
70 syncro air sq
80 syncro lunges
90 syncro clap sit up
100 cal row
Out: 1000 simple under
STRECHING!
Week 1: day 5
Wu: 3 rds
10/10 kb rdl
10 barbell hip thrust
30 sec plank to push up
30 sec jumping jack
A: 10 min pratice:
ttb, hspu, hswlk, pull up, du, bar-ring row, peg board
B: 8 min
Power and split jerk technik or climbing
7x2
C: Friday
2 rds
15 hang clean 30-60/20-30 kg
15 lateral burpee
2 rds
10 hang clean 40-70/30-40
10 lateral burpee
2 rds
5 hang clean 50-80/40-50
5 lateral burpee
D: dumbells pump
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
Streching!!
Week 1: day 4
Wu: 3rds
12 dead bug
12 reverse dead bug
50 simple under
10 russian babymaker
A: Back Office
Emom 12’
- 8-10 invertallt row
- 8-10 bb pendlay row
- 16-20 dumbell seesaw row
B: Sunshine
Every 5 min x 4
400 m run
15-20 thruster 30-40/20-30
10 ttb
C: ZsírosOldalas
3 rds
30/30 sec side plank
15/15 windmill
30 bycicle abs
STRECHING!
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
4x10
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
Week 1: day 2
Wu: 3 rds
45 sec jumping jack
10 arch rock + snow angel
6/6 one leg kb rdl
A: 8-10 min practice
( pull up, c2b, bar-ring mu, hswlk, hspu, du)
B: 3 rds
15 m hswlk / bear wlk
3 bar mu / kipping c2b pull up
30 du
C: Ingrid
10 rds
3 snatch (rx squat :60/40, sc: power 40-50/25-30, light : bar)
3 bar facing burpee
D: Core Coró
3-4 rds
30 sec hang L-sit hold
20 hollow rock
10 sec hollow hold
1 min rest
STRECHING!