Week 5: day 34-35 Wu: 3rds 19 hip thrust 56 sec cardio 10 hollow rock 23 m bear walk A: E2mom 16-20 alt kb bench press 16-20 front raises B: Partner warrior Buy in: 1956 m row 4rds 19 wall climb 56 air squat 10 burpee box jump 23 swing Cash out: 1956 m…
Week 5: day 33 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & split jerk Emom 7 1 clean+2 split jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker…
Week 5: day 32 Wu: 3rds 40 sec work 20 sec rest – kneeling backwards reach – shoulder rolls – mountain climber reach A: 8 min practice (du, pull up, hspu, hswlk,ring-bar mu) B: Core power E2mom 4 rds 6-8/side kb overhead press sit up 6-8/side fitt ball knee to elbow 6-8/side plank with…
Week 5: day 31 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill A: 10 min practice (du, kipping, butterfly pull up, hspu, hswlk, bar-ring mu) B: Buli buli: E6mom x 5 400 m run or 500 m row 20 dumbell hang c&j 16-25 / 7,5-15 10 burpee…
Week 5: day 30 Wu: 3 rds 10/10 plate halo 10-10 m monster walk with band 10 squat with band 5 bb muscle snatch 5 bb snatch drop A: 8 min practice rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu B: Snatch Emom 7 2 Power snatch (climbing heavy, rx squat snatch) start…
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: 5×5 (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…
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: 4×12 climbing C: Lifting Runers 10-8-6-4-2 Snatch (50-60-65-70-70+%) Every rds 200 m run / 300 …
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…
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…
