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!!
Week 3: day 16
Wu: 3rds
10 snow angel
8 "S"
6/6 superman rdl
6/6 lateral one leg box step
A: High Hang Snatch
7x3 focus on technik (rx squat, basic squat or power)
B: BSQ
4x8 (62-68%)
C: Matiné
5 rds
3 snatch 40-60/25-40 kg
5 ohs or back sq
7 burpee box jump
D: Hasimasi
4 rds
10 strict ttb
10 hollow rock
30 sec leg roll
STRECHING!!
Week 3: day 15
wu: 3 rds
3/3 one leg burpee
6/6 one leg kb rdl
9/9 one leg hip thrust
12 “S”
A: Gino
100 m run
10 alt db c&j
10 burpee
10 sit up
200 m run
11 alt db c&j
11 burpee
11 sit up
300 m run
12 alt db c&j
12 burpee
12 sit up
400-500-600-700-800-900-1000 m run
13-14-15-16-17-18-19 alt. db c&j
13-14-15-16-17-18-19 burpee
13-14-15-16-17-18-19 sit up
B: Streching!!!
Week 2: day 13-14
Wu; 3rds
5 reverse burpee
10 90/90 hip
200 m run
20 alt v-ups
A: Partner Party
50 devil press 22,5/15
50 cal row
60 dumbell snatch
40 cal row
70 burpee box jump
30 cal row
80 oh walking lunges w. plate
40 cal row
90 wb
50 cal row
100 syncro sit up
STRECHING!
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