Week 4: day 22 Wu: 3 rds 10 pvc circle 8 behind back lift off 6/6 90/90 hip lean+ shoulder cars segmental swich 30 sec goblet squat hold w. Plate A: 3 Power snatch 1-3 min: 50-55-60% 4-6min: 65-68-70% 7-9min: 72-75-75+ B: Deficit lunges 5×10 climbing C: Dumbell yeahhh 3 rds 12 alt….
Week 3: day 20-21 Wu: Gymn+ games A: Partner Party Buy:100 wall ball 9/6 5 rds 400 m run together 16 burpee box jump/ step Out: 100 wall ball then 3 rds 30 dumbell snatch 16-30/7-15 kg 30 t2b/k2e/c2k 30 box jump Full Streching!!!!
Week 3: day 19 Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation A:E3mom x 4 8/8 kb front rack bulgarian sq 25-45 hamstring curls w band 1-6 bar/ring mu B: Furkó 5 rds 3 clean & jerk (60-65%) 200 m run…
Week 3: day 18 Wu: 3 rds 1 min cardio 10 hip 90/90 20 m tiger walk 10 „S” A: PowE3 x5 12-15 du kb floor press 8-32kg 12-16 kb gorilla row 8-32 kg 10 bb bench row (choose weight!) B: 21-15-9 Cal row Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg Burpee…
Week 3: day 17 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 B: E2’x 5 5-8 bb shoulder press climbing 8-10 bb dead lift start 60% C: Amrap 8′ 6 hspu/ pike push up…
Week 3: day 16 Wu: 3 rds 5 hand climb 6 cossack squats 7 scapula pull up 8 shoulder tap hspu position A: Snatch 5x 2 Power + 2 hang (rx squat snatches) 60-70%+ focus technik B: Cuppykka 2 rds 20 du kb push press 16-20/8-12 80 du /120 simple 2 rds 15…
Week 3: day 15 Wu: 3 rds 8 scorpions 8/8 lunges 8 cat camel 8 squat therapy A: 10 min 3 reps squat climbing B: Front Squat 5×4 (60-70+%) rest 90-120′ C: Yessir tc:12′ 5 rds 10 m hswlk / 20 m tiger wlk 1-3 bar mu / 3-6 c2b / pull…
Week: 2 : day13-14 Wu: Games, then 3 rds 10 bird dog 10/10 kb rdl 10 ↔️ 10 m inga run 10 v-ups A: Bum Bum Partner Party : Amrap 30′ 100 cal row 90 deadlift 60/40 80 clap sit up 70 skeater jump 60 hrpu 50 back squats 40-60/25-40 40 hspu / pike push…
Week: 2 : day 12 Wu: Gymn 3rds 8 downward dog 8/8 half kneeling wall rotations 8 goblet squat plate press 8 bb power snatch A: Power Snatch 7 rds: power sntach + hang power snatch (+ oh squat rx ) 60-75% B: 30harminc For time: 30 box jump over 30 pull up / 45…
Week 2: day 11 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: OhhhYeah 4 rds Amrap 16′ 500 m run (600 m row) 12 alt. Devil press (16-22,5/ 10-15) then max burpee pull up…
