A) amrap 6'
- 16 toe touches
- 8 smr wall slides
- 12 deadbugs
- 8/8 birddog row
- 6 glute bridge V walk outs
- 20" wall sit
B) Work up to heavy 5-rep Front Squat
then, 3x5@80%
C) E30" for 9'
1,5-5m HSW
(Scaled: 100 HS Marches at wall)
D) AMRAP 15'
- 5 dDB Cleans @2x22,5/15
- 10 WB
- 15 Abmat Sit-ups
- 30m SB Carry
A) 3 sets of:
- 8 hip thrust pull overs
- 12 lying W to Y
- 8 hollow rocks
- 12 cyclist squats
B) Work up to heavy triple Shoulder Press
then, 3x3@85%
C) 50 Pull-ups for time
*Every break:10 V-ups
/Scaled: box assisted pull-up/
D) EMOM 20' - 5 sets
1) 10 squat to squat box jumps
2) 50 DUBS (40" pract.)
3) 8 Burpee T2B
4) 12-14-16-18-20 KBS @24/16
Wu: Gymn+Games
A: 3 rds
45 sec plank rotation
10/10 windmill
B: Dumbell Suck
Buy in: 100 One Dumbell box step 16-22,5 / 7,5-15 kg
10 rds:
1 dumbell burpee
2 dumbell deadlift
3 dumbell devil press
4 dumbell oh lunges
5 dumbell c&j
6 dumbell snatch
Out: 100 dumbell sit up
(1rd: only left arm; 2rd: only right arm 3 rd: only left arm; 4 rd: only right arm...etc)
Full STRECHING!!
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
10 deadlift 60-110 / 35-70 kg
5 shoulder press (climbing)
50 du / 100 simple
B: NégyszerNégy néha öt
5 x 4 min
200 m run
8 chin up
16 wall bal
24 russian twist
C: Puffin lekvár
3-4 rds
10 bb bench press
15-20 bb biceps curl
20 alt dumbell bench press
15-20 alt dumbell biceps
Wu: 3 rds
1 min cardio
16 alt leg hip thrust
8/8 kb alt leg rdl & sdl high pull
4 muscle snatch
A: Practice 8-10 min
(hswlk, peg board, pull up, hspu, bar-ring mu)
B: Snatch party
6 rds every 90 sec
1 power snatch + 1 hang power snatch + 1 squat snatch + 1 squat snatch
(basic only power snatch)
C: őhha
2 x Amrap 4 : rest 2 min
2 bar mu ( pull up / c2b )
3 snatch 30-50 / 15-35 kg
4 jump back squat
5 lateral burpee
D: Acessory
3 rds
10 barbell row
20 band triceps down
10/10 one arm row
20 band triceps up
Wu:gymn+ mobility
3 rds
6/6 tempo single leg deadlift 311
6 hindu push up
12/12 windmill
A: Practice
(Peg board, hspu, butterfly kipping pull up, hswlk, hspu,)
B: 5x 3 push jerk (focus on tecnik)
C: Short
5 rds
200 m row
5 squat clean 40-60 / 20-40 kg
10 ttb
D:Emom 9
12 hollow rock
45 sec bb biceps curl
45 sec triceps w band
Wu: gymn+mobility
3 rds
30 sec jumping jack
10 bird dog
30 sec mountain climber
10 dead bug
A: Strenght + Lunge
14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2
Every rds 50 du /100 simple
28-24-20-16-12-8-4 deficit push up / woman push up
B: Szeretteinkert
2 buster (double dumbell16-22,5 / 7,5-15 kg)
40 weight sit up
2 buster
40 arch rock
2 buster
40 ring dip (or with band / box dip)
2 buster
40 med ball clean 9-12/ 6-9 kg
2 buster
40 plate gtoh 15-20/5-10 kg
2 bluster
40 kb sumo deadlift high pull 16-24 / 8-16
2 bluster
40 cal row
2 buster
40 v-ups
2 buster
40 get up jhonnie
2 buster
STRECHING!
Wu:gymn+ mobility
3 rds
1 min cardio
10/10 kb halo
8/8 cossack sq
A: Hopp a szerkezet
5 rds
12-16 barbell lunges (medium-heavy)
B: Hallowod
10 burpee
31 russian swing 24-32/16-20
10 burpee
31 box jump
10 burpee
31 push press 30-40 / 20-30 kg
10 burpee
31 pull up
10 burpee
31 wall ball
10 burpee
31 dumbell snatch 16-30/ 7,5-15 kg
1031 m row-ski-run
C: Pocakhontas
3-4 rds
9 strict ttb
15 abwheel
21 hollow rock
Week 6: day 41-42
Wu: games& mobility
A: Partner party last ketchup
10 rds
12 cal cardio
6 snatch 50/30 (basic 12 snatch with kb)
8 rds
200 m run/ 250 m row
6 c&j 60/40 kg ( 12 alt kb c&j)
6 rds
15 pull up (basic 20 ring row)
15 oh lunges 40/25 kg ( basic kb)
FULL STRECHING
Week 6: day 40
Wu: 3 rds
10 pvc circle
5 hip thrust walk
5 muscle snatch+ Oh lunges( rx ohs)
10 cal cardio
A: 8 min practice
(Peg board, du, pull up, hawlk, hspu)
B: Snatch EMom
3 Sq snatch climb ( basic power snatch)
0-3 min 40-45-50%
3-6 min: 50-55-60%
6-9 min: 60-65-70 %
C:
Amrap 8'
1-1,2-2,3-3...etc
Alt db dead snatch
10-20-30... etc du's
2-4-6-8... wb
2 rest
Amrap 4'
1 bar mu
1 one arm devils press
2...3..3..5..6
16-22,5 / 7,5-15 kg
D: Pukkasztó
4 rds
16- 20 alt dumbell biceps
16-20 band triceps
STRECHING