Week 2 : day 9
Wu: Amrap 7'
10 bird dog
15 hamstring curls w. band
60 sec front rack therapy
5 bb squat clean
A: Squat clean + hang squat clean
7 rds 60-75%
B: Ausscchh
5 rds
8-12 heavy dumbell snatch 30-35/ 20-25 / choose weight
16 deficit push up
32 jump squats
64 du / 96 simple
C: StriciBiciTrici
3-4 sets
15 barbell biceps climbing
15 barbell overhead triceps extension climbing
30 dumbell alt hammer biceps curls
30 alt skullchrusers
Week 2: day 8
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
Snatch: 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 1: day 6-7
Wu: 3 min rope jump
2 rds:
10 walking lunges
10 pvc pass through
10 squats
10 hrpu
A: Partner Party
10 rds:
15 cal row
15 wall ball
8 rds:
12 dumbell thruster 16-22,5 / 10-15 kg
12 push up
6rds:
14 cal row
14 front rack dumbells lunges
B: For time
100 hollow rock
every min 5 burpee
Week 1: day 5
Wu: Gymn
Amrap 8'
5 hand climb
10 alt. hip thrust
15 incline cuban press
20 sec hollow rock
A: Power Clean&Jerk
5 sets: 2 power clean + 2 jerk (split, power)
65-70%
B: Oxygen
Every 5 min x 5
25 cal cardio
400 m run / 550 m row
C: DirrDurrKandur
4 rds
10 barbell bench press choose weight
15-25 triceps push down
20 alt. Dumbell bench press
10-15 overhead dumbell triceps extension
Week 1: day 4:
Wu: Gymn, then
3 rds
1 min easy 10 m inga run
10 snow angel
10 squat therapy
A: 8-10 min practice
butterfly pull up, c2b, kipping/strict bar-ring mu, hswlk, hspu
B: Healthy felcsi
Emom 25'
- 6-12 slam ball stoh choose weight
- 6-10 burpee box jump
- 15-25 ghd
- 8-12 strict t2b/k2e/k2c
- 20-40 du / 40-80 simple under
C: Shoulder burn
3-4 rds
8-12 barbell press choose weight
16-20 alt dumbell front raises
8-12 alt kb z press
1 min rest
STRECHING!
Week 1 : day 3
Wu: 3 rds
12 bird dog
10/10 kneeling cossack swing
8 wall squat
6 bb muscle clean
4 bb kang squat
A: Squat Clean
Find the biggest off the day in 7 min
3 reps touch&go squat clean
Start barbell, every step max load-
Beginner: 2,5-5 kg
Advenced: 5-10 kg
B: Back Squat
Every 90 sec x 4
8 reps 50-60%
C: Sprintsy : Every 3 min x 5
6-10 Hspu / pike / push up( rx: deficit)
10-12 cal cardio
14-18 american swing 16-24/8-16
D: 3 rds
12 dumbells floor press
12 dumbells bench row
choose weight
STRECHING!
Week 1: day 2
Wu: Gymn
3 rds
30 jumping jack
3 wall climb
6 shoulder taps
12 reverse lunge
A: Every 2 min x 6
6 barbell / double kettlebell push press (climbing)
3-6 weighted pull ups
B: Fehérjeeeee
For time:
Buy in: 50 wall ball
5 rds
6 double kettlebell cluster 16-20/8-12
12 burpee
6 c2b / pull up
Out: 50 wall ball
C: DirrDurr
4 rds
30 sec max cal cardio
30 sec rest
30 sec max bench plate row 5-25 kg
30 rest
30 sec hollow rock
30 rest
D: Streching
1/1 min pigeone pose
2min frog pose
Week 1, Day 1
Wu: 2 rds
1 min cardio
10 alt samson lunges
5 narrow squats
5 muscle snatch
10 push press btn
Then
3 rds
10-20 m handstand walk / bear walk
50 du / 100 simple
10 alt coussack squat w. plate
A: Snatch:
7 rds
Every 90': 2 power + 1 squat climbing
max load 70-75%
B: Front Squat
Every 2 min x6 (start 60% every rds + 2,5-5 kg)
3 rep
C: Only bodyweight
30-20-10
Hand realase push up
ring row
jump Squat
v-ups
D: BiciStrici
3 rds
1 min only barbell biceps curl
1 min triceps w.band
(No rest beetwen rounds)
STRECHING!!!
WEEK 6 DAY 6,7
WU.: 2 RDS
5 KANG SQUAT
15 HIGH PULL
9M TIGER WALK
30" CARDIO
A.: 3X (R+L =1) 20"WORK - 10" REST
HANG SNATCH @RIGHT
OVERHEAD SQUAT @RIGHT
SINGLE ARM SUITCASE DL @RIGHT
THEN LEFT,
B.: EVERY 4'
250/210 M ROW
3 WALL CLIMB / 6 WALKOUT
10/10 Z PRESS
WEEK 6 DAY 6,7
WU.: 2 RDS
5 KANG SQUAT
15 HIGH PULL
9M TIGER WALK
30" CARDIO
A.: 3X (R+L =1) 20"WORK - 10" REST
HANG SNATCH @RIGHT
OVERHEAD SQUAT @RIGHT
SINGLE ARM SUITCASE DL @RIGHT
THEN LEFT,
B.: EVERY 4'
250/210 M ROW
3 WALL CLIMB / 6 WALKOUT
10/10 Z PRESS