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
Week 5: day 30
A: 3 rds
1 min cardio
5 burpee pull up
9 reverse burpee
13 kb sumo deadlift high pull (easy kb)
B: Power Snatch
5 reps: 40%
4 reps: 50%
3 reps: 60%
2 reps: 70%
1 reps: 80%
C: FSQ E90 x5
5 reps: 50%
5 reps: 60%
5 reps: 70 %
5 reps: 75 %
5 reps: 75% +
D: 3 rds
20 alt kb hang clean (medium weight rx:24/16, ct: 20/16, bs:16/8 kg )
20 alt one leg sq on box
10 pull up (ring row x1,5-2)
10 burpee box jump
E: 3-4 rds
1 min max barbell shoulder prress
1 min max barbell biceps
1 min rest
Week 5: day 29
A: 3 rds
20 jumping jacks
16 alt. v-ups
12 plank to push up
8 ring row
4 hand climb
B: Hspu , handstand walk practice Tc 10 min
Rx: Every min 10m hswlk x 10
C: Partner wod
MAx distance row 24 min
Every 3 min : 10 row facing burpee together
D: Sit up
4 min max sit up
Week 5: day 28
A: 3 rds
20 m bear walk
10 snow angel + push up
20 air sq
10 dead bug w. band
B: Squat clean & jerk E90' x5 Touch & go
5 reps: 50 %
4 reps: 60 %
3 reps: 70%
2 reps: 80 %
1 reps: 90%
( basic technic, or du kb)
C: BSQ E90 x5
5 reps: 50%
5 reps: 60%
5 reps: 70 %
5 reps: 75 %
5 reps: 75% +
D: 3 rds
30 Am swing (rx: 24/16, ct: 20/12, bs:16/8)
30 alt v-ups
30 hrpu
30 jump sq
E: 3-4 rds
1 min max: plate bench press 20/10 , 10/5
1 min max: plate bench row
1 min rest