Week 6: day 36 Wu: 3rds 5 inchworm 10 arch rock 5/5 kb rdl 30 sec plank twist A: Hajcihő 4 rds 200 m run 12 alt dumbell hang snatch 20-30/15-22,5 5 muscle up / c2b , pull up B: Body Pump 5.0. 4rds 10 barbell bench row 15 barbell bench press 15 chin…
Week 6: day 36 Wu: 3 rds 10 russian jv 10 bird dog 30 sec thoracic mob 10 db db bench row A: 10 min Find Your Max C&J B: BSQ 4×5 (80-85%) C: love 1000 m run/1200 m row 50 thruster 30/20 kg 30 c2b/45 ring row D: 3×1 min Max barbell…
Week 5: day34-35 Wu: Games A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)…
Week 5: day 33 wu: 3 rds 45 sec thoracic spine strech 10 tempo plate bench row 3321 12 alt hip thrust 14 cal row A: Push press 4×8 climbing B: Dumbell DT &Run 5 rds 12 dumbell dl 9 hang clean 6 push jerk Every rds 400 m run/ 500 m row dumbell:…
Week 5: day 31 wu: 3 min row 2 rds 6 wall squat 8 kb sumo del high pull 10 crab reach A: Sumo deadlift 5×7 climbing B: Body Pump 4.0. 10 rds 5 strict pull up/12 ring row 10 push up/ women push up 20 air sq w. weighted west C:…
Week 5: day 30 Wu: 3 rds 45 sec thoracic strech 1 min cardio 5 mu snatch 5 snatch balance then 3 rds 10-15 m hswlk/ bear wlk 30 du A:Snatch climbing 10 min Snatch pull+snatch high pull+ snatch B:Szerdás 4 rds 400 m run/500 m row 25 ttb C: BurnShoulder 3-4…
Week 5: day 30 Wu: 3rds 10 90/90 hip 5 down up 10 tempo bench plate row 331 5 tempo air sq 331 A: Derék embör E3x4 – 20 heavy swing with + band – 10-15/10-15 Kb side – 16-20 renegade row B: Barbell Zpress 4×8 (climbing) C: Amrap 20′ 1 rope…
Week 5: day 29 wu: 3 rds 10 scapula pull up 5 mu clean+press 5 hindu push up 10 russian babymaker A: Clean 10 Tc’ Pull+ high pull+ clean (climbing heavy, squat clean) B: BSQ E2 4×6 (75-80%) C: Mayham 10’ Amrap 10’ 5 pull up 10 push up 15 air…
Week 4: day 27-28 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 dumbells…
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…
