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
Week 6: day 36
Wu: 3rds
5 inchworm
10 arch rock
5/5 kb rdl
30 sec plank twist
A: Hajcihő
4 rds
200 m run
12 alt dumbell hang snatch 20-30/15-22,5
5 muscle up / c2b , pull up
B: Body Pump 5.0.
4rds
10 barbell bench row
15 barbell bench press
15 chin grip ring row
10 db floor press
C: Cíg
3 rds
20 m oh kb carry
20 hollow rock
Streching
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