6 week: day 37
A: 3 rds
10 cat camel
10 (90/90 hip)
15 hamstrings curls on fitball
5 kang squat
B: E2mom x5
8-12 Barbell bench row choose weight
6-10/ 6-10 Weight barbell box step
C: Mert muccaj
5 rds
2 rope climb ( rx: leg less )
20 m hand stand walk ( bear walk )
10 du kb hang sq clean 16-20/8-12 kg
10 du kb push press
200 m run / 250 m row
10 hspu ( rx strict )
D: 3-4 rds
15 strict ttb
20 arch rock/ ghd
STRECHING
Week: 6: day 37
Wu: 3 rds
12 plank to push up
10 squat to stand
30 sec plank twist
8 shoulder taps in hspu position
A: 10 min practice
(du, hspu, bar-ring mu, butterfly pull up, kipping c2b, peg board, hswlk)
B: Mert kell
50 cal cardio
50 bench press 50/25 kg ( ring dip/push up, hrpu, push up, women push up)
40 cal cardio
40 bench press 60/35kg
30 cal cardio
30 bench press 70/45 kg
20 cal cardio
20 bench press 80/50 kg
10 cal cardio
10 bench press 90/ 55kg
C: Side Fat Burn
3-4 sets
15/15 kb side
15/15 side plank hip thrust with plate on hip
STRECHING!!
Week 6: day 35
Wu: 3 rds
10/10 kb halo
10 barbell hip thrust
10 muscle clean+thruster
A: Clean & Jerk
Emom 10'
1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk
50-53-56-59-62-65-68-70-73-75 %
B: E2mom x5
BSQ
5x5 2 sec deep position pause
C: 21-15-9
C&J
Lateral burpe
Barbell load: RX:30-50-70 / 15-30-45 kg Sc: 30-40-50 / 20-25-30 kg
Basic: Double kettlebell 8-16kg
D: 3 sets
12-16 Hammer curl w. dumbell
10/10 dumbell kicks back
Week 5: day 34-35
Wu: 3rds
19 hip thrust
56 sec cardio
10 hollow rock
23 m bear walk
A: E2mom
16-20 alt kb bench press
16-20 front raises
B: Partner warrior
Buy in: 1956 m row
4rds
19 wall climb
56 air squat
10 burpee box jump
23 swing
Cash out: 1956 m skierg run together
C: Full Streching
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!!