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Week 3: day 15 wu: 3 rds 3/3 one leg burpee 6/6 one leg kb rdl 9/9 one leg hip thrust 12 “S”   A: Gino 100 m run 10 alt db c&j 10 burpee 10 sit up 200 m run 11 alt db c&j 11 burpee 11 sit up 300 m run 12 alt db…

  Week 2: day 13-14 Wu; 3rds 5 reverse burpee 10 90/90 hip 200 m run 20 alt v-ups   A: Partner Party 50 devil press 22,5/15 50 cal row 60 dumbell snatch 40 cal row 70 burpee box jump 30 cal row 80 oh walking lunges w. plate 40 cal row 90 wb 50…

Week 2: day 12 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell  alt rdl walking   A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight)   B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%)   C: 21-15-9 Cal…

Week 2: day 11 Wu: 3 rds 45 sec jumping jack 5 hindu push up 14 jumping lunges 10 shoulder taps, hspu pos.   A: Practice 8 min (du, hspu, pull-up, bar-ring mu, hswlk)   Then 3 rds 1 peg board/ strict pull up 2 hspu/pike push up 3 bar/ring mu/ ring dip/ dip 30…

Week 2: day 10 wu: 3 sets 20 good morning w. band 20 hamstring curl w. band 60 sec thoracic spine strech   A: Sumo deadlift 7×3 focus on technik   B: Body pump 2.0. 30 shoulder press  30-40/15-30 kg 30 kb gorilla row 30 push press  30 ring row 20-20-20-20 +5-10 kg 10-10-10-10 +5-10 kg  …

Week 2: day 9 wu: 6 min easy amrap 10/10 suitcase kb dl 30 sec wall sit alt step 10 russian babymaker   A: Practice /pull-up, bar-ring mu, hspu, hswlk/   B: Squat clean technik 7×3 pause squat clean deep position (climbing)   C: Esik nem esik, jól esik 3 rds 500 m row 10/10 one arm…

Week 2: day 8 Wu: 3 rds 16 alt hip thrust 14 scapula push up 12 alt v-ups 10 cal row   A: Snatch technik 7×3 pause  deep squat snatch / basic power   B: Bsq 8 min’ 4×9 (55-60%)   C: Ma 2 rds 75 du 50 wb 25 ttb   Streching!

  Week 1: day 6-7 wu: 3 rds 10 cat camel 20 m bear walk 10 90/90 hip 10 bird dog tiger position   A: Partner party Buy in : 1000 m run together 10 syncro burpee pull up 20 syncro alt db devils press 30 syncro am swing 40 m syncro burpee broad jump…

Week 1: day 5 Wu: 3 rds 10/10 kb rdl 10 barbell hip thrust 30 sec plank to push up 30 sec jumping jack   A: 10 min pratice: ttb, hspu, hswlk, pull up, du, bar-ring row, peg board   B: 8 min Power and split jerk technik or climbing 7×2   C: Friday 2 rds 15…

Week 1: day 4 Wu: 3rds 12 dead bug 12 reverse dead bug 50 simple under 10 russian babymaker   A: Back Office Emom 12’ – 8-10 invertallt row – 8-10 bb pendlay row – 16-20 dumbell seesaw row   B: Sunshine Every 5 min x 4 400 m run 15-20 thruster 30-40/20-30 10 ttb…