Week 5: day 33
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 & split jerk
Emom 7
1 clean+2 split 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 5: day 32
Wu: 3rds
40 sec work 20 sec rest
- kneeling backwards reach
- shoulder rolls
- mountain climber reach
A: 8 min practice
(du, pull up, hspu, hswlk,ring-bar mu)
B: Core power
E2mom
4 rds
6-8/side kb overhead press sit up
6-8/side fitt ball knee to elbow
6-8/side plank with band leg
C: Four minute partys
Amrap 4"
1-2-3-4-5....etc. bb squat clean 40-60/25-40
1-2-3-4-5...etc. bb power jerk
rest 2 min
Amrap 4"
1-2-3-4-5...etc front squat
1-2-3-4-5..etc push press
rest 2 min
Amrap 4"
1-2-3-4-5...etc. thruster
1-2-3-4-5...etc. lateral burpee
Streching!
Week 5: day 31
Wu: 3 rds
6/6 tempo single leg deadlift 311
6 hindu push up
12/12 windmill
A: 10 min practice
(du, kipping, butterfly pull up, hspu, hswlk, bar-ring mu)
B: Buli buli: E6mom x 5
400 m run or 500 m row
20 dumbell hang c&j 16-25 / 7,5-15
10 burpee box jump overs
5 bar-ring mu / 10 pull up + ring dip or push up x2
C: Back&Abs strenght
4 rds
15 good morning sit position
10-14 alt leg strict ttb
Week 5: day 30
Wu: 3 rds
10/10 plate halo
10-10 m monster walk with band
10 squat with band
5 bb muscle snatch
5 bb snatch drop
A: 8 min practice
rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu
B: Snatch
Emom 7
2 Power snatch (climbing heavy, rx squat snatch)
start 50%
C: Threesome
For Time:
10-9-8-7-6-5-4-3-2-1 strict Pull up, kipping (ring row x2)
10-20-30-40-50-60-70-80-90-100 du (simple x 1,5)
50-45-40-35-30-25-20-15-10-5 plate russian twist (no touch the floor)
D: Accessory
4 rds
8-12 heavy bb biceps curl
8-12 heavy bb triceps extension
Streching
Week 5: day 29
Wu: 3 rds
1 min goblet squat hold
16 dead bug
16 bird dog
10 scapula push up
A: Tempo Back Squats
E2mom: 5x5 (3311,50-70%)
B: 3 min max meter Hswlk
( bear, tiger walk, or hswlk practice)
C: Tarkabab
5 rds
7 burpee pull up
7 hang clean 30-60/20-40 kg
8 oh alt lunges
8 stoh
D: 20-15-9
Sit up
hollow rock
V ups
streching
Week 4: day 26-27
Wu: full mobility
Games
A: Mucikás
Beköszönő:
100 du / 200 simple
50 burpee
Then
10 rds
3 atomic sit up heavy plate
6 alt kb cluster (médium weight)
12 weight sit up
then
Köszöntem:
100 du/ 200 simple
50 burpee
FULL STRECH!!
Week 4: day 26
Wu: 3 rds
10 pvc circle
10 90/90 hip
10 dead bug
10 bird dog
A: 8 min practice
(hswlk, pull up, muscle up, hspu)
B: Strict Shoulder Press Behind neck
E90: 4x12 climbing
C: Lifting Runers
10-8-6-4-2
Snatch (50-60-65-70-70+%)
Every rds 200 m run / 300 row
1 min rest
10-8-6-4-2
C&J (50-60-65-70-75+%)
Every rds 200 m run / 300 m row
D: Pukkasztó
3-4 rds
16-20 alt db bench press
16-20 alt db bench row
8-10 barbell bench press
8-10 barbell bench row
Streching
Week 4: day 25
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: 30-20-10
barbell biceps
barbell triceps
no rest
STRECHING!
Week 4: day 24
Wu: 3 rds
4 reverse burpee
30 sec hip thrust hold
4 down up
30 sec wall sit hold
4 burpee pull up
A: Emom 3x 4=12min
- 6-10 barbell deadlift 40-80/ 20-60 kg
- 6-15 kipping hspu/pike push up
- 1-3 bar mu/ kipping pull up/ ring row x4
B: Eggs!
100 du/ 200 simple
30 alt db dead snatch 16-22,5/7,5-25 kg
100 du/200 simple
30 alt. db dead c&j
50 du/100simple
15 alt db hang snatch
50 du/100 simple
15 alt hang c&j
C: 3-4 rds
10-15 strict t2b
20-30 ghd extension
Streching!!
Week 4: day 23
Wu: 3 rds
15 front jumping jack
15 jumping jack
15 m bear walk
15 m lunges
A: Nyalllóka
4rds
12-16 gorilla row
8-12 tempo push up on kb 3311
36 mountain climbers
evry rds beetwen 60 sec rest
B: Égen
4 rds
250 m row
20 kb goblet squat 16-24/8-16kg
15 push press du kb 16-24/8-16 kg
10 t2b
5 wall climb
C: CCCmán dumbells pump
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
Streching!!