1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch https://youtu.be/lAy0VUob078 2. 2 sets: * 4/4 slow single leg hip thurst @without weigth * 4 Deep squat muscle snatch @bb * 4 Sots press @bb * 4/ 4 Slow box step @40/50cm Then, 2 sets: 2 Muscle snatch + 2 Tall drop snatch @50% 3. Squat…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 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. 10 rounds for time ¤ 30 m Farmer Carry @moderate…
Wu: 2 rds 100 simple rope 100 mc 100 jumping jack B: Együtt szép a Life 400 m run together 100 hang clean and jerk 16-22,5/ 7,5-15 400 run together 100 alt hang snatch 400 m run 100 one arm thruster 400 m run 100 alt devils press 400 m run STRECHING
Wu: 2 rds 60 sec jumping jack 10 kb halo 5 bb kang squat 10 bb good morning 60 sec mountain climbers B: 3 Power jerk climbing 8 Tc’ C: Cuncikák 21 deadlift 60-100/30-60 63 du 21 ttb 15 dl 70-110/40-70 45 du 15 ttb 9 dl 80-120/50-80 27 du 9 ttb …
Wu: 2 rds 60 sec cardio 60 sec wall sit hold 60 sec plank A: E90” 5×8 strict press w bb B: Every 8 min 800 m run / 1000 m row 14-20 sb alt snatch 14-20 push up 14-20 oh walking lunges C: 4×12 sttb
Wu: 2 rds 10 bird dog 6 hindu push up 10 wall squat 6 reverse burpee 30 sec pwc circle A: Emom 12 – 6-10 sc2b – 10-15 deficit s. hspu/ hspu/box hspu/pike push up – 20-40 hamstring curls w.band B: Snatch + Ohs climbing 8 min C:Juice 4 rds 3 snatch 40-70/25-50…
Wu: 2rds 60 sec active frog pos. 60 sec plank to push up 20 alt v-ups 20 jump sq A: C&J & Du climbing Amrap 8 2 clean + 1 jerk + 25 du B:Strenght&Lunge 30 bsq 40-60/25-50 30 push press 400 m run 20 bsq +10 kg 20 push press 400 m…
Pünkösd Hétfő 2 rds 8/8 scorpio 10 “S” 10 snow angel 20 hip thrust A: Family time 4 rds 5 burpee 10 air sq 15 push up 20 box step w dumbells Then 3 rds 5 devils press 10 goblet sq 15 c&j 200 m run Then 2 rds 5 wall walk…
Week 6: day 40 Games wu: 2 rds 8/8 kb rdl 8/8 scorpio 8/8 split squat A: Fine 10 wall climb 20 pull up 30 plate thruster 40 burpee 50 wb 60 swing 70 russian twist 80 sit up 90 jumping squat 100 du/ su 90 lunges 80 v-ups 70 kb sumo dl 60…
Week 6: day 38 Wu: 3 rds 10 lateral box step 10 kb halo 5 reverse burpee 5 down up A: Building Csüti Emom 12 – 6 du kb bench row + 6 alt gorilla row + 6 bench row – 15-25 (rx first ring mu+ 24 dip/ basic ring push up) – 15 weight sit…
