Péntek

8:00-PM
Deadlift: 5-5-5-5-5/100kg-120kg-130kg-140kg-155kg

Metcon:
10-9-8-7-6-5-4-3-2-1 reps for time:
-Power Clean
-HSPU
17'32"

Hát ez nem volt egy fergeteges edzés, nagyon visszaestem:S De ez betudható a lelkiállapotomnak és a sok bulinak. :S Nem éreztem éreztem a késztetést, hogy edzek. Jövőhéttől remélem minden megy a
régi módon.

Kedd

REST DAY

Hétfő

8:00-AM

1. TRX low row:3x20 /90" rest
2. Floor Press 24kg KB: 3x8-8/30" rest

Metcon:
Complete as many rounds as possible in 15 minutes of:
10 Wall ball  10kg
10 Toes to bar
10 Box jumps 60cm
11rounds+5boxjump

15:00-PM

10 rounds:
30" RKC swing 24kg
30" Plank on elbow

TRX torso rotation: 
75reps left side
75reps right side

Vasárnap

9:15-AM

1. TRX hamstring curl: 3x12/30"r
2. Step up the 85cm box: 3x12-12/30"r
3. Good morning: 3x12 40kg/30"r

Metcon:
fortime:
RKC swing 24kg: 20-18-16-14-12-10-8-6-4-2
Handstandpushup:10-9-8-7-6-5-4-3-2-1
Ring dip: 10-9-8-7-6-5-4-3-2-1
SDHP 24kg KB:20-18-16-14-12-10-8-6-4-2
15'22"

15' streching,yoga

3:00-PM

1.Complete 3 tacticalpullups 16kg KB  in every minute in 20 minutes.
2. Abwheel: 3x10/30"r
3. TRX torso: 2x15-15/15"r

Szombat

3:45-PM

WU: Gimnastics,2rtf:100jumpropes,10squat+row

1. tacticalpullups:3x10/90" rest
2. TRX Tdeltoid fly: 3x20/90" rest
3. TRX chest press: 3x20/90" rest
4. RKC swing 40kg: 3x15/1' rest

Metcon:
AMRAP 12':
-9 T2B
-9 American swings 24kg
13rounds+3T2B

extra: 3x30" TRX SIDE PLANK ON ELBOW/each side

Péntek

-

RELAX

(Yoga, Streching)

Csütörtök

8:00-AM

6rounds:
30" Handstandpushup hold
30" Squat hold
30" L-situp hold on ring
30" Chin over bar hold

10 rounds: 
30" swing 24kg
30" rest

HSPU: 6x10 /45" rest

4:00-PM

30' TRX training

Szerda

9:30-AM

Wod1#
4 rounds for time:
-200m run
-10 KB snatch 24kg/each side
-10 SDHP 24kg
-10 KB clean 24kg/each side
-10 situps
14'50"

Wod2#
5rounds:
30" KB swing 24kg
10 TRX High back row
15" rest

3:30-PM

Ringdips: 5x5 24kg /2' r
Tacticalpullup:5x5 16kg , 3x2 24kg

3rounds:
15 TRX one arm row/each side
15 TRX biceps curl
15 TRX triceps curl
15 TRX y deltoid fly
2' palnk on elbow

Kedd

6:40-AM

10k run  48'

5:00-PM

TRX biceps curl: 3x12/1'r
TRX torso rotation: 3x12 each side /1'r
Plank on elbow: 5'

Metcon
AMRAP 12':
-8 ring pushups
-8 american swings
-8 air squats
15rounds+8ringpushups

Hétfő

REST DAY

Vasárnap

8:30-AM

WU: shoulder mobility,gimnastic

HSPU:10x6 /25"r
TRX CRUNCH: 5x20 /30"r
KB Clean: 5x5-5 40kg

Metcon:
5 rounds for time:
-100 jump rope
-50 squats
11'30"

Mondanom sem kell hogy a metconnal szétfüstölt a lábam :-)

4:30-PM

TRX side plank: 2x30" /each side  /30" rest
Plank on elbow: 2x30"/ 30" rest
TRX torso: 3x12-12
L-sit hold on ring: 3x20"/30" rest

Metcon:
3rounds for time:
-21 ring pushups
-21 american swings 24kg
500m run
11'06"

Szombat

6:30-AM

3 rounds trx:
12 biceps curl
12 torso rotation/each side
12 chest press

"Cindy"
amrap 20':
5 pullups
10 pushups
15 squats
25 rounds

4:00-PM

MP: 4x8-8 24kg KB /1'r
Abwheel: 3x15/1' r
TRX side plank: 2x40"/each side  /1' r

Metcon
amrap15':
5 low row
10 ringdips
15 situps
11rounds+4lrow

4x25 midrow/15" r

Péntek

9:00-AM

TRX training:

2 rounds:
30" squat
30" lunge/each leg
30" ohs
50  swings 24kg
30" biceps clutch
30" T+Y deltoid fly
15-15 snatch 16kg
30" atomic pushups
30" mountain climber
30" plank on elbow
50 swings 24kg

5:00-MP

TPU: 5x3 24kg
TRX row: 3x12
TRX chestpress:3x12
 TRX side plank:2x30"
Plank on elbow: 1'30" , 1'  ,30"   /30" rest

METCON
21-18-15-12-9-6-3 reps for time:
-American swing 24kg
-SD 24kg KB
-T2B
10'50"

rest

3 napos pihenő volt! Egyik nap csináltam max plank on elbow: 8'26". Holnaptól ismét edzés!

Hétfő

5 rounds:
10 HSPU
10 V-situp
10 air squat
10 american swings 28kg
10 T+Y deltoid fly


3x1' plank

50 burpee for time

Vasárnap

9:00-AM

WA: Shoulder mobility,gimnastics

5 rounds not for time:
10 ring straight arm press out
10 abwheel on knee

METCON

AMRAP 20':
10 burpees
15 abmat situps
20 walking lunge
200m run
7rounds+10burpees

extra: 3x15 swings 40kg, 100 mountainclimber

Szombat

9:00-AM

1. Push Press: 1-1-1-1-1/50kg-70kg-80kg-90kg-100kgNPR!!!
2. Shoulder Press: 3x3 75kg
3. Box Back Squat: 3-3-3/130kg-140kg-145kg
4. Tactical pullups: 3x10
5. Plank on elbow 25kg BB: 3x1' /1' rest
6. Bridge hold: 3x30"/30" rest

Wod 1#
Complete 1 Power Clean/max 90%(90kg) in every minute in 20 minutes.

Wod 2#
12 min Hill run 9% emelkedőn 2,5km

5:30-PM

TRX:
2rounds:
30" atomicpushups
30" side plank/each side
30" sprinter start/each side
30" chest press
30" pistol/each side
30" kneeling roll out fancing anchor point
30" T+Y deltoid fly
30" low row
30" hamstring curl
1' jumping rope
2' rest

Péntek-REST DAY

REST DAY

Csütörtök

8:00-AM

1: 20minute:

1 frontsquat per minute on the minute @ 95% 1RM

95kg-20 reps

2: Leg Press: 4x8 160kg
3: Pistol: 3x3-3 10kg
4: Push Press: 3x10 60kg

Wod:

3k Hill run  8,5% emelkedő- 15perc

5:00-PM 


TRX training:

2rounds:
15 kneeling roll out
15 sprinter start/each leg
15 single arm row/each arm
2' jumping rope
15 T+Y deltoid fly
15 single leg squat with hop/each leg
15 chest press
2' jumping rope
15 crunch
1' plank
15 hamstring curl
2' jumpingrope
2' rest

Szerda

9:00-AM

1.HSPU: 5x10/1'rest
2. 3rounds:5 tacticalpullups,10 TRX row
3. 5 rounds: 2x15m Kettlebell40kg ropepullsvideo

WOD:

for time:
450m run
50 CF pushups
450m run
50 American swings 24kg
450m run
50 situps
450m run
50 air squats
16'19"

5:00-PM

5rounds:
20 ringpushups
20 TRX T deltoid fly
20 TRX Squats

1' Rest





5 rounds:
5 TRX low row
10 TRX Y deltoid fly
10 TRX Low deltoid fly
10 swings 40kg
1' plank on elbow

1' rest

5 rounds:
10 mountain climber
10 TRX biceps curl
10 TRX split deltoid fly
10 Low bridge(alsóhíd)20kg
10 Ringdips

1' rest

100 TRX ROW

Kedd

3:00-MP
Shoulder Press: 3-3-3-3-3/50kg-60kg-70kg-75kg-77,5kg
Box Back Squat:3-3-3-3-3/110kg-120kg-130kg-140kg-145kg NPR!!(3mr)
Hang Snatch:5x5 50kg

Plank on elbow with 30kg BB on my back: 3x1'/1' r

Vasárnap

9:00-AM

My training:

WOD 1#

21-15-9 reps for time:
SDHP 40kg
Ring Dip
Toes to bar
5'47"



 5' rest

WOD 2#

5 rounds for time:
20 wallballs 8kg
10 burpees
8'30"

3rounds:
12 TRX row
12 TRX torso right side
12 TRX torso left side
1' rest

20' Streching

Szombat

9:00-AM:

Thruster:1-1-1-1-1-1-1-1/40kg-50kg-60kg-70kg-80kg-90kg-95kg-97,5kg NPR!!!!
Box Back squat:5-5-5-5-5/105kg-110kg-115kg-120kg-130kg

WOD:
AMRAP 8':
-3 Bench presses 70kg
-3 Power Clean 70kg
11rounds

6:00-PM


Wod:
for time:
10 burpees
3rounds:
-20 RKC swings 40kg
-14 overhead lunge 20kg 
10 burpees
5'12"

5rounds not for time:
5 skin tha cat
5 tactical pullups

3x12 abwheel on knees
3x12 TRX deltoid fly
3x12 pushups with 20kg BB

Péntek-REST DAY

Csütörtök

10:00 AM

Overheadsquat: 5-5-5-5-5-1/40kg-45kg-47,5kg-50kg-60kg-65kg NPR!!  /2' r
Power Clean: 3-3-3-3-3/70kg-80kg-85kg-90kg-100kg(3RM-NPR!!) /2' r
Pushpress:2-2-2-2-2/70kg-80kg-85kg-90kg-95kg /2' r


Plank on elbow with 20kg BB/ 3x1' /1' r
Side Plank: 2x30" each side/ 1'r
Bridge hold: 3x30" /30" rest

6:00 PM

Ringdips: 5x5 10kg
Tacticalpullups: 5x3 10kg

15' TRX Training