Week 4: day 22
Wu: 3 rds
10 pvc circle
8 behind back lift off
6/6 90/90 hip lean+ shoulder cars segmental swich
30 sec goblet squat hold w. Plate
A: 3 Power snatch
1-3 min: 50-55-60%
4-6min: 65-68-70%
7-9min: 72-75-75+
B: Deficit lunges
5x10 climbing
C: Dumbell yeahhh
3 rds
12 alt. Db C&J (16-22,5/7,5-15 kg)
10 alt db snatch
8 alt db thruster
6 alt devil press
4 front squat
2 alt cluster
D: 3 rds
8/8 one arm ohs sit up dumbell
24 dumbell good morning
24 one dumbell biceps
Week 3: day 20-21
Wu: Gymn+ games
A: Partner Party
Buy:100 wall ball 9/6
5 rds
400 m run together
16 burpee box jump/ step
Out: 100 wall ball
then
3 rds
30 dumbell snatch 16-30/7-15 kg
30 t2b/k2e/c2k
30 box jump
Full Streching!!!!
Week 3: day 19
Wu: 3 rds
6 cossack squat to thoracic rotation
30 sec mountain climbers
8 behind head lift offs
30 sec plank rotation
A:E3mom x 4
8/8 kb front rack bulgarian sq
25-45 hamstring curls w band
1-6 bar/ring mu
B: Furkó
5 rds
3 clean & jerk (60-65%)
200 m run /250 row
6 slam ball or sandbag over the shoulder 35-75/12-35kg
200 m run / 250 row
C: StrigóBicó
3 rds
12 bb close grip biceps
12 du hummer
Streching!
Week 3: day 18
Wu: 3 rds
1 min cardio
10 hip 90/90
20 m tiger walk
10 "S"
A: PowE3 x5
12-15 du kb floor press 8-32kg
12-16 kb gorilla row 8-32 kg
10 bb bench row (choose weight!)
B: 21-15-9
Cal row
Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg
Burpee over row
Every rounds 3 rope climb (rx leg less/ beginner ring row or flor)
C: 3-4 rds
30/30 sec star side plank
1 min arch hold
Streching!!!
Week 3: day 17
Wu: 3 rds
10/10 kb rdl
10 barbell hip thrust
30 sec plank to push up
30 sec jumping jack
A:10 min pratice: ttb, hspu, hswlk, pull up
B: E2'x 5
5-8 bb shoulder press climbing
8-10 bb dead lift start 60%
C: Amrap 8'
6 hspu/ pike push up (rx strict)
10 cal row
6 db box step overs 15-22,5/7,5-15 kg
2 min rest
Amrap 4'
5 pull up/1,5 x ring row
7 heavy wb
9 box jump
D: accessory
4 rds
20 sec L-sit hold on parallette
15 abwhell
Week 3: day 16
Wu: 3 rds
5 hand climb
6 cossack squats
7 scapula pull up
8 shoulder tap hspu position
A: Snatch
5x 2 Power + 2 hang (rx squat snatches)
60-70%+ focus technik
B: Cuppykka
2 rds
20 du kb push press 16-20/8-12
80 du /120 simple
2 rds
15 du kb dead C&J
45 sit up
2 rds
10 du kb hang snatch
20 bodyweight man maker
C: StrigoTrinyo
3 rds
12/12 db triceps extension
24 band triceps
12 triceps push up
STRECHING!
Week 3: day 15
Wu: 3 rds
8 scorpions
8/8 lunges
8 cat camel
8 squat therapy
A: 10 min 3 reps squat climbing
B: Front Squat
5x4 (60-70+%) rest 90-120'
C: Yessir tc:12'
5 rds
10 m hswlk / 20 m tiger wlk
1-3 bar mu / 3-6 c2b / pull up+ dip/ push up
20 jump lunges
10 t2b
D: acessory
3 rds
25 bb good morning
25 bb biceps
Week: 2 : day13-14
Wu: Games, then
3 rds
10 bird dog
10/10 kb rdl
10 ↔️ 10 m inga run
10 v-ups
A: Bum Bum
Partner Party : Amrap 30'
100 cal row
90 deadlift 60/40
80 clap sit up
70 skeater jump
60 hrpu
50 back squats 40-60/25-40
40 hspu / pike push up
30 clean & jerk 40-60/25-40
20 wall climb
10 ring mu / bar mu / reverse burpee w plate 20/10
B: Tabata Hollow rock
Week: 2 : day 12
Wu: Gymn
3rds
8 downward dog
8/8 half kneeling wall rotations
8 goblet squat plate press
8 bb power snatch
A: Power Snatch
7 rds: power sntach + hang power snatch (+ oh squat rx )
60-75%
B: 30harminc
For time:
30 box jump over
30 pull up / 45 ring row
30 ring dip / push up
30 hang clean 30-45/20-30 (db kb, du choose weight)
30 push press
30 k2e
30 burpee
C: Puffogtato
3-4 rds
12 bb bench press
12 bb bench row
12 bench press 30 degree bench pad
12 dumbell one arm row
STRECHING!!
Week 2: day 11
Wu:
3 rds
10 snow angel
3/3 Turkish get up easy
15 hip thrust
A:8-10 min Practice
(Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)
B: OhhhYeah
4 rds
Amrap 16'
500 m run (600 m row)
12 alt. Devil press (16-22,5/ 10-15)
then max burpee pull up
C: 3 rds
10 dumbells arnold press
15 W raises w. Plates
STRECHING!!!!