1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/
2. 2 sets:
* 5/5 Face up chinese plank + knee raise
* 10 Hand release push- ups
* 10/8 Cals row
* 8 Shoulder taps in HS hold or Push- up hold pos.
3. EMOM 10'
Odd: 30 m Farmer Carry @moderate weight
Even: 10 DB Bench Press @heavy weight
4. EMOM 14'
Odd: 12 Abmat sit-ups + Max Power Clean @70/47
Even: Full Rest
5. Stretching
Week 6: day 39-40
A: 3 rds
40 s pigeon position
30 s alt. leg extension bridge on hold position
20 high knee run
10 hand climb + joga push up
B: Bye bye Partner ( i go you go)
For Time:
10 rds
15 cal cardio
10 alt. snatch (rx: 22,5/15, ct: 17,5/12,5 bs: 15/10 kg)
10 rds
15 am swing (rx: 32/24, ct: 24/16, bs: 20/12)
12 hspu ( ct: 6-8 Hspu szuficit, bs: 3 wall climb or pike push up)
10 rds
20 ohl w. dumbell
20 sit up
C: 3-4 rds
25 ghd extension or bb good morning
60 sec plank
Week 6: day 38
A: 3 rds
1 min cardio
25 hamstring curls w band
10 scapula pull up
30 sec deep sq hold w barbell
B: Find your 10 RM BSQ or heavy 10 reps bsq 15 min
C:Every 3 min x6
10 wall ball
15 pull up
10 double kb hang sq clean choose medium weight
30-50 du
D: 3-4 rds
25 band triceps
10 -10 windmill
25 hammer curl w db
Week 6: day 37
A: 3rds
20-30 sec L-sit on parallette
5 hand climb
4 tgu
10 ring face pull
B: E3mom x 5
5-10 chin pull up ( x 1,5 ring row)
10 bench press choose weight
10 bench row choose weight
C: Every 4 min x 5
1-2 rope climb
10 du&kb front sq
10 push press
10 burpee box jump
dumbell or kb load: (rx: 22.5/15, ct: 17,5/12,5, bs: 15/10 kg)
D: 3-4 rds
15-20 ghd sit up w. wb
10-15 bb. good morningfloor sit down pos.
15/15 side hip thrust
Week 6: day 36
A: 3 rds
12 alt kb deadlift high pull
10 shoulder taps @ hand stand position
8 kb alt. cossack sq
6 hindu push up
B: Find your 3 RM Power Clean
C: Find your 5 RM FSQ
D:3 rds
600 m row
6 burpee pull up Rx: burpee muscle up
6 sand bug over shoulder
60 m inga run
E: 3-4 sets
8-12 heavy bb biceps curl
8-12 heavy bb triceps
Week 6: day 35
A: 3 rds
15 cal cardio
10 reverse burpee
5 wall climb
B: E3mom x 5
10 dumbells arnold press
10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells
C: HAmlet
5 rds For time
1 man makers
3 devils press
5 dumbells cluster (rx:22,5/15, ct: 17,5/12,5, bs: 16/10 kg)
8 reverse lunges
60 double unders
D: 3-4 rds
15 sttb
15 bb +weight good morrning sit downi position
Week 6: day 34
A: 3rds
10/10 kb halo
16 alt. weight hip thrust
10 snatch grip back thruster
16 bird dog
B: Find your 3RM Power snatch 10 min
C: Find your 5RM BSQ 10 min
D: Amrap 12'
5 pull up
10 burpee
15 push up
20 air sq
25 sit up
E: 3 4 rds
16 alt. dumbell biceps
16 alt. dumbell triceps
Week 5: day 33
A: 3 sets
2 wall climb
4 down up
8 air squat
10 lateral box steps over
B: "Marathon"
2 rds
4 back and down run in hall or 500/400m row
26 hrpu
4 run 500/400 m row
26 am swing 24/16 sc/ct:12-16
4 run 500/400 m row
26 sit ups
4 run 500/400 m row
26 sumo deadlift high pull 35/25 ; ct: kb 16-20 kg, bs: 8-16kg
4 run 500/400 m row
26 air squat
4 run 500/400 m row
26 box jump 60/50 cm ct: 50/40 cm
C:3-4 sets
25 ghd extension
15 barbell good morning
D: Big Streching
Week 5: day 32
A: 3rds
12 bird dog
6 scorpions
12 hip thrust
6 hindu push up
B: E2mom x5
10 bsq 50%
10 shoulder press 50%
10 band good morning
C: 3 rds
350 m row
20 ttb (ct: k2e, bs: v-ups x1,5)
350 m row
20 deadlift (rx:50/35, ct: 40/25, bs: 30/20 kg)
D: 2-3 rds
50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )
50 Russian twists @ light KB
50 Flutter kicks
Week 5: day 31
A: 3 rds
10 scapula push up
20 dead bug
10 alt. kb press in kneeling position
20 hollow rock
B: Double under, Bar@Ring mu practice 10 min
Rx: Every min 3-5 Bar or ring mu +20-30 du
C: Balázsolás Tc: 20'
Buy in:
50 Wall Ball
Then: 4 rds
15 right arm kb snatch (rx:24/16, ct: 20/12, Bs: 16/8 kg)
15 left arm kb snatch
15 box jump overs
15 jump squat w. med ball (bear hug)
Cash out:
50 burpee
D: 3rds
50 bycicle abs
25 hamstring curls w. band
50 plank twist
no rest'
STRECHING