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!!
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!!!