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
WEEK 6 DAY 5
WU.: 2 SETS
1’ CARDIO
30” SUPINATED PASSIVE HANG
10 DB PULL OVER @2-3” HOLD
1/1 TGU @EASY WEIGHT
A.: EVERY 90" X 8 SETS
3 POWER CLEAN
2 HANG POWER CLEAN
1 HANG POWER CLEAN BELOW KNEE
B.:
OPTION 1
8RDS FT TC_10’
50DU
2 BURPEE RMU
4 RING DIP @ AT THE TOP OF THE MUSCLE UP
OPTION 2
8RDS FT TC_10’
100 SU
2 BURPEE PULL-UPS
6-8 ASSISTED DIP
C.: 3 RDS
10-15 HORN GRIP BICEPS CURL 20X0
8-12/SIDE HANGING OBLIQUE RAISE
*REST 40-50”
D.: STRETCHING
TWISTED CROSS
PASSIVE RING HANG
THREAD THE NEEDLE
WEEK 6 DAY 4
WU.:
2’ CARDIO
THEN, 2 RDS OF
10 REVERSE NORDICS
5/5 SHINBOX SWITCH
10 M DUCK WALK
A.:3 RDS
4,3,2 BSQ 20X1
*REST 30”
8-12 STRICT T2B
*REST 90-120”
B.: FT 4 RDS TC_15’
500/400 M ROW
12 WEIGHTED ANCHORED SIT-UPS
10 DUAL KB PC
8 DUAL KB FRONT SQUAT
C.: 2 SETS
12/12 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
12 BB OR DB GM 2111
*REST 75-90”
D.: STRETCHING
COUCH STRETCH
PIRIFORMIS WALL STRETCH
SADDLE POSE
WEEK 6 DAY 3
WU.: 2 RDS
50” CARDIO
5/SIDE SHINBOX HIP EXTENSION + SWITCH
6/SIDE SINGLE LEG HIP THRUST
10 MIDDLE SPLIT WITH KNEE BENDS
A.: EMOM 10’
SQUAT SNATCH + HANG SQUAT SNATCH
B.: 3,3,2,2 DEFICIT SNATCH PULL
*REST 90”-120”
C.: EVERY 4’ X 3 SETS
ROW 300/240M
8 BURPEE OVER ROWER
12 DUAL KB DL 24/16KG
D: STRETCHING
MIDDLE SPLIT
T-SPINE CAN OPENER
BUTTERFLY STRETCH
SHINBOX HIP ER STRETCH
WEEK 6 DAY 2
WU.:
90” CARDIO
THEN, 2 RDS
6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 3 SETS
1 PUSH PRESS *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
4 POWER JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
*30” REST
2-4 STRICT HSPU OR DEFICIT STRICT HSPU 21X1
*REST 2’
B.: FOR TIME
3-6-9-12
MUSCLE CLEAN 42,5 KG/25KG
STRICT PRESS 42,5 KG/25KG
KIPPING PULL-UPS
TC7’
*2’ REST
FOR TIME
12-9-6-3
PUSH PRESS 60KG/40KG
BENT OVER ROW 60KG/40KG
CAL ROW
TC7’
C.: 2 SETS
8-10 1-1/4 INCLINE DB BENCH PRESS
*45” REST
10/ARM DB ELBOWING ROW
*90” REST
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH
WEEK 6 DAY 1
WU.: 2 RDS
1’ CARDIO
5/5 SHINBOX THORACIC ROTATION
30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC
5 BW JEFFERSON CURL
A.: 3 RDS
8,6,4 FRONT RACK BOX SQUAT
*20-30”
12 GOBLET JUMP LUNGE
*2’ REST
B.: EVERY 3 MINS 4 SETS
15" ROW SPRINT
10 ALTERNATING DB SUITCASE STEP UP 20/16"
15-20 SEC L HANG FLUTTER KICK
10-16 CAL ROW
C.: 2 SETS
12/12 SINGLE ARM HAND SUPPORTED RDL 20X0
*REST 30”
8-10 NORDIC HAMSTRING CURLS 20X0
*REST 1’
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD
Week 5 day 6,7
WU.: 2 RDS
30” WALL SIT
10 M REVERSE BEAR WALK
40” CARDIO
5 DOWN UP
A.: 3 RDS
10 DUAL KB SDL 1030
*20” REST
30” MAX ALT DB/KB SH PRESS @HOLD ON TOP
*REST 60”
B.: 3X4’ AMRAP
60M SHUTTLE RUN
10 THRUSTER
4 BURPEE
*1’ REST
20 M WALKING LUNGES
10 DUAL DB/KB HANG POWER CLEAN AND PUSH PRESS
4 DUAL DB UP-DOWN
*1’ REST
60 M SHUTTLE RUN
10 WB
4 TARGET BURPEE
C.: 3 RDS
15-20”/SIDE SINGLE ARM HIGH PLANK
*REST 20”
12/12 SIDE BAND
*REST 40”