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Week 4: day 26 Wu: Amrap 6’ 8 crab reach 15 m tiger walk 10 “S”   A: Power & Split 10 tc 2 power + 2 split jerk max load 80 %   B: Dumb és Dumbell 4 rds 5 man makers 7,5-15/16-22,5 10 ttb 15 am swing 16-24/8-16 kg 15 box jump 10…

Week 4: day 25 wu: 3 rds 20 m bear walk 8 scapula pull up 20 jumping jack push up pos. 8 kb halo kneeling pos.   A: 8-10 min practice (du, pull up, hspu, bar-ring mu, peflg board)   B: Emom 12 – 1-3 rope clim (rx: leg less) – 8-15 hspu (rx strict,…

Week 4: day 24 wu: 3rds 12 shoulder taps in hspu pos. 20 hamstring band extension 12 alt bw romanian dl 20 wall sit position shoulder extension   A:  Stiff leg deadlift 4×12-15   B: Body Pump 3.0. 15-12-9-6 (climbing weight) BB Shoulder press Deficit lunges w bb Bench press Barbell row    C: Pazar 4…

Week 4: day 23 Wu: 3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust   A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)   B: Clean 5×3 climbing (rx squat, basic squat or power)   C: Gyanús  3 rds 9 burpee pull up 4 power clean 60-80/40-60kg…

Week 4: day 22 wu: 3 rds 8 cat camel 8 russian babymaker 8 hindu push up 30 sec wall sit   A: Snatch 5×3 Hang snatch /rx squat, basic: squat or power/   B: BSQ ​E2mom: 4×7 (70-73%)   C: Bajszi 21-15-9 Back thruster 40-50/30-35 kg cal row   D: Hasitasi 3 rds 1…

Week 3: day 20-21 wu: 2 rds 8/8 scorpio 1 min mountain climber 8/8 suitcase kb dl  1 min jumping jack 8/8 bird dog tiger pos. 1 min cardio   A: Nyam Nyam For time 25-20-15-10-5 wall ball 9/6 5-10-15-20-25 knee to elbow   2 rest   25-20-15-10-5 Am swing 16-24/8-16  5-10-15-20-25 v-ups   2…

Week 3: day 19 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 & power jerk Emom 7 1 clean+2 power jerk   B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker 16-22,5/7,5-15 kg…

Week 3: day 18   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 3: day 17 Wu: 3rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation   A: Practice 8-10 min (du, pull up, bar-ring mu, hswlk, hspu)   B: High Hang Clean 7×3 (rx squat, basic:sq, power) focus on technik   C: Sündörgő Amrap 8′…

Week 3: day 16 Wu: 3rds 10 snow angel 8 „S” 6/6 superman rdl 6/6 lateral one leg box step   A: High Hang Snatch 7×3 focus on technik (rx squat, basic squat or power)   B: BSQ 4×8 (62-68%)   C: Matiné 5 rds 3 snatch 40-60/25-40 kg 5 ohs or back sq 7…