A: activation - 2 sets
15 m tiger crawl
15 m walking lunges
10 scap push up
10 sup band pull aparts
5 hindu push up
5 kang squat
B: 12' AMRAP
buy in: 1000 m row
then: 2-4-6-...
kettlebell deficit push up
dual kb push press
dual kb bent over row
C: "8 crazy nights"
8 rds for time:
8 pull up
8 box jump
8 wallball
8 push up
8 alt lunges @dual kb
8 ring dips / 12 bench dips
8 burpee
8 du / 20 su
D: EMOM 10'
10-15 plated turkish sit up
https://www.youtube.com/watch?v=ftneGwAj9i0/
A: activation - 2 sets
5 walkout + push up
5/5 shinbox thoracic rotation
10 shinbox good morning
10/10 kb bottom up press
10/8 cal cardio
B: practice - 8 mins
make your 6-weeks-goal perfect
C: strength - 14 mins
E2' x3
8 snatch grip RDL @60%
6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/
2' rest
E2' x3
6-10 strict hspu / pike push up
10-15 straddle plate raise https://www.youtube.com/shorts/weBozLZj0tE/
D: 10 rds for time - TC: 15'
10-9-8-7-6-5-4-3-2-1
Thruster 55/35 kg
1-2-3-4-5-6-7-8-9-10
Bar facing burpee
E: Tabata
weighted L-crunches https://www.youtube.com/shorts/7REHEGUSsdU/
A: activation - 3 sets
30" cardio
30" bottom of squat hold
8/8 single arm kb high pull @mod
12 knee elevated birddog
B: clean complex - 5 sets
1 power clean + 1 hang power clean + 2 hang squat clean @70%
60-120" rest
C: 3 sets
6/6 back rack drop lunges to knee ups
https://www.youtube.com/watch?v=wbtdkkNlNkY/
6 strict pull up negatives / banded pull up negatives
D: 4 x 5' EMOM
1-5' 12 dual kb front rack cyclist squat
6-10' 15 am. swing @20/12 kg
11-15' 8-10/arm kb chainsaw row
16-20' 12-16 cal cardio
E: stretching
1-1' pigeon
banded lat stretch
https://www.youtube.com/shorts/xt0fzBNorsM/
1-1' couch stretch
A: activation - 2 sets
10 rev nordic curl / heel sit
20-30"/side split squat pulse
30" plank
B: 5' AMRAP
30 m kb front rack carry @heavy
15" row sprint
20-20" single arm plank
C: Deficit deadlift - E90"x6
8 reps
start with 60% effort - last set is 1 rep from failure
D: "márciusi ifjak"
2 rds for time - TC: 28'
18 cal cardio
48 russian swing @24/16 kg
03 wall walk
15 burpee pull up
18 shuttle run @corridor (9 oda-vissza)
48 am swing 20/12 kg
03 wall walk
15 burpee pull up
E: bonus track - 2-3 sets
10-15 feet elevated hip thrust @box
30 tall plank K2E
A: activation - 2 sets
10 scap push up to downdog
12 alt. toe touch
14 m tiger crawl
B: EMOM 9'
10-15 push up
10-15 supinated grip body row
10-15 cal cardio
C: Power Clean & Jerk - 4 sets
6 reps - tng - 60-70%
60-120" rest
D: push and pull - 6' AMRAP
1 rope climb
2-4-6-... push press @55/35 kg
E: EMOM 15'
6-10 mixed grip pull up / banded mixed grip pull up / ring row
8/8 single arm kb push press @20/12 kg
15/12 cal cardio
A: activation - 2 sets
5/5 squat thoracic rotation
10 shinbox switch
10 m duckwalk
1' cardio
+ 2 sets
6/6 goblet cossack squat @easy
6 good morning @empty barbell
6 tall kneeling muscle snatch @empty barbell
https://www.youtube.com/watch?v=ixX4phkLw5Y/
B: Snatch Complex - EMOM 10'
1 snatch pull + 1 slow pull power snatch + 1 hang power snatch below knee
start from light - increase the weight set by set - last round @80%
C: EMOM 10' - front squat @40%
25" max reps
35" rest
D: conditioning
5 rds for time
6 box jump over
4 deadlift @60/40 kg
2 power clean @60/40 kg
2' rest
5 rds for time
6 bar facing burpee
4 deadlift @70/45 kg
2 power clean @70/45 kg
E: 2-3 sets
10-15 btn press @empty bb
10-15 dual db shrugs
https://www.youtube.com/watch?v=llSrlpd7TEE/
A: activation - 2 sets
8/8 world's greatest stretch
5/5 hip flow
10 snow angel
10 scorpion
1' cardio
B: 3 sets
30" max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/
30" rest
30" max: dual kb deadlift high pull
30" rest
C: "Filthy 50"
For time:
50 box jump
50 jumping pull up /ring row
50 kettlebell swing @24/16 kg
50 walking lunge
50 K2E
50 push press @2x16/8 kg
50 back extension
50 wallball @9/6 kg
50 burpee
50 DU /100 SU
TC: 25'
D: EMOM 8'
odd: 18 anchored sit up
even: 35-45" plank
A: activation - 2 sets
6 walkout
12 alt. toe touch
6/6 turkish sit up @mod.
+2 sets
6 yoga push up
6 kang squat
10/8 cal cardio
B: practice - 8 mins
choose your 6-weeks-goal and start to reach it
(dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu...)
C: 3 sets
3-5 hspu negatives https://www.youtube.com/watch?v=RKlbLQVEYyA/
12-15 dumbbell full raise
60" rest
D: EMOM16'
15/12 cal cardio
15 T2B/K2E
20 am. swing @20/12
4-6 bear complex @60/40
E: bonus track - 2-3 sets
6/6 dumbbell external rotation https://www.youtube.com/watch?v=t5Ft8OMG_D8/
45-60" plank
A: activation - 2 sets
10 air squat
10 snow angel
10 full body deadbug
10 plank to dolphin pose
B: 2 sets
15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/
15/15 side plank hip thrust
C: clean complex - 5 sets
2 hang power clean + 2 hang squat clean @70%
60-90" rest
D: 3 sets
6/6 back rack reverse lunge @60/40 kg
4-6 pull up negatives https://www.youtube.com/watch?v=EkpJkHpJXmM/
E: conditioning - 2-3 sets
90" 40 DU/80 SU, then max rope climb
30" rest
90" 40 DU /80 SU, then max KB triple crush @16/8 kg
30" rest
A: activation - 2 sets
10 inchworm
5/5 cossack squat
30" plank
1' cardio
+ 3 sets
30 m farmer carry @heavy
15 jump squat
30" hanging tuck L-sit
B: Split stance RDL
E90"x6 (3-3 sets per leg)
8 reps @30-40% of deadlift
you can increase the weight set by set
C: 1 set - TC: 20'
60 cal cardio
50 kb dead snatch @20/12 kg
40 goblet squat 20/12 kg
30 butterfly pull up/kipping pull up/ring row
20 burpee box jump
D: stretching
half kneeling hip flexor stretch
pigeon
elephant walk 15/15 reps (hold 3" each reps)