Week 2: day 10 Wu: 3rds 8 leg climb hip thrust hold position 10 squat therapy 12 cal row A: Back Squat E90x4 8 reps (55-65%) B: Emom 20′ – 10-15 ttb – 10-12 burpee box jump – 6-10 deadlift 70-100/40-70 kg – 10-15 cal cardio C: 3-4 sets 30/30 sec side…
Week 2 : day 9 Wu: Amrap 7′ 10 bird dog 15 hamstring curls w. band 60 sec front rack therapy 5 bb squat clean A: Squat clean + hang squat clean 7 rds 60-75% B: Ausscchh 5 rds 8-12 heavy dumbell snatch 30-35/ 20-25 / choose weight 16 deficit push up 32 jump…
Week 2: day 8 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…
Week 1: day 6-7 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack…
Week 1: day 5 Wu: Gymn Amrap 8′ 5 hand climb 10 alt. hip thrust 15 incline cuban press 20 sec hollow rock A: Power Clean&Jerk 5 sets: 2 power clean + 2 jerk (split, power) 65-70% B: Oxygen Every 5 min x 5 25 cal cardio 400 m run / 550…
Week 1: day 4: Wu: Gymn, then 3 rds 1 min easy 10 m inga run 10 snow angel 10 squat therapy A: 8-10 min practice butterfly pull up, c2b, kipping/strict bar-ring mu, hswlk, hspu B: Healthy felcsi Emom 25′ – 6-12 slam ball stoh choose weight – 6-10 burpee box jump – 15-25 ghd…
Week 1 : day 3 Wu: 3 rds 12 bird dog 10/10 kneeling cossack swing 8 wall squat 6 bb muscle clean 4 bb kang squat A: Squat Clean Find the biggest off the day in 7 min 3 reps touch&go squat clean Start barbell, every step max load- Beginner: 2,5-5 kg Advenced: 5-10 kg…
Week 1: day 2 Wu: Gymn 3 rds 30 jumping jack 3 wall climb 6 shoulder taps 12 reverse lunge A: Every 2 min x 6 6 barbell / double kettlebell push press (climbing) 3-6 weighted pull ups B: Fehérjeeeee For time: Buy in: 50 wall ball 5 rds 6 double kettlebell cluster 16-20/8-12 12 burpee…
Week 1, Day 1 Wu: 2 rds 1 min cardio 10 alt samson lunges 5 narrow squats 5 muscle snatch 10 push press btn Then 3 rds 10-20 m handstand walk / bear walk 50 du / 100 simple 10 alt coussack squat w. plate A: Snatch: 7 rds Every 90′: 2 power + 1…
WEEK 6 DAY 6,7 WU.: 2 RDS 5 KANG SQUAT 15 HIGH PULL 9M TIGER WALK 30″ CARDIO A.: 3X (R+L =1) 20″WORK – 10″ REST HANG SNATCH @RIGHT OVERHEAD SQUAT @RIGHT SINGLE ARM SUITCASE DL @RIGHT THEN LEFT, B.: EVERY 4′ 250/210 M ROW 3 WALL CLIMB / 6 WALKOUT 10/10 Z PRESS
