Hétfő

A1. Back Squat: 5-5-5-5-5-5/75kg-80kg-85kg-90kg-95kg-105kg
A2. Box Squat:3-3-3/150kg-155kg-160kg

Metcon:
21-18-15-12-9-6-3 reps for time:
-SDHP 30kg
-Push Press 30kg
7'45"

Home Sweet home

REST DAY-HOME SWEET HOME

REST DAY

Csütörtök

5:45-AM

Deadlift:5-5-5-5-5/100kg-110kg-125kg-140kg-150kg

WOD:
Complete 2 Power clean 80kg  in every minute in 20 minutes.

3x1' Plank on elbow 25kg
3x10 toes to bar

Szerda

A1: Shoulder Press: 5-5-5-5-5/45kg-50kg-55kg-60kg-65kg
A2: Push Press: 10x3 75kg

Metcon:
4rounds for time:
7 HSPU
7 Thruster 50kg
7 Hang power cleans 50kg

Kedd

Snatch pull: 5x3 70kg
Snatch high pull: 5x3 62,5kg
3 position snatch 5 sets: 40kg

Metcon:

21-15-9 reps for time:
Box jump
Burpee
4'

3' rest

21-15-9 reps for time:
American swing 26kg
CF pushups
3'37"

Hétfő

REST DAY

Vasárnap

Box Squat: 3-3-3-3-3-3/110kg-120kg-130kg-140kg-150kg-160kg   3x3 160kg NPR!!
Back squat with BW: 12,9,6,4,2 reps 80kg
TRX hamstring: 3x12
TRX PIKE:3x10

Metcon:
15-12-9-6-3 reps for time:
Power clean 60kg
burpee
8'44"

Szombat

AM:
A. weighted pull-ups: 3-3-3-3-3, 5x3 /10kg-15kg-17,5kg-20kg-25kg 5x3 25kg

Metcon:

3rounds for time:

30 situps

20 lunges

20 rkc swings 26kg

6'15"

PM:

 Plank on elbow: 3x1' 25kg BB

 TRX side plank: 2x30"/each side

 TRX pike: 3x12
 TRX Torso: 3x16 reps

Metcon:

AMRAP 10':10 hang snatch 40kg
15 dips
5rounds+5HS

Péntek

Weightlifting :

Clean and Jerk: 3-3-3-3-3/40kg-50kg-60kg-70kg-80kg

Metcon:
For time:
Front squat:10-9-8-7-6-5-4-3-2-1 reps 60kg
HSPU: 1-2-3-4-5-6-7-8-9-10 reps
15'56"

Abwheel on knee: 2x10
Plank on elbow: 2x1' 25kg BB

REST DAY

SMR, SAUNA

Szerda

Press:1-1-1-1-1/40-50-60-70-77,5kg
Push Press:3-3-3-3-3/50-60-70-80-90kg
Split Jerk:5-5-5-5-5/50-60-70-75-80kg

Metcon:
4rounds for time:
10 deadlift 70kg
15 CF pushups
4'10"

Kedd

A. Snatch High Pull: 3-3-3-3-3/40-45-50-55-60kg   3x3 60kg
B. Power Snatch: 2-2-2-2-2-2/40-45-50-55-60kg   3x2 60kg
C. 2 Squat Clean+1 Jerk: 5x 70kg

METCON:
3 rounds for time:
-100 air squats
-40 steps lunge
-35 CF pushups
17'20"

Gabival úgy mentünk tusolni, mint egy robot! :) Nagyon adta a combnak! ;)

REST

RELAX

Vasárnap

Deadlift
1-1-1-1-1-1-1-1/90kg-100kg-110kg-120kg-130kg-150kg-170kg-180kg

Shoulder Press:
5x3 65kg

Szombat

Első csapatépítő edzésünk volt a Mátyás téren! Remélem minél többen leszünk majd! :)

WOD:
2 rounds:
1 perc minden állomás:
American swing 24kg
Ringdips
Walking Lunge
CF pushups
TRX row
Situp
Burpee
Plank on elbow
Bear crawl
Jumprope

Péntek

Dips:3RM-46,25kg

Metcon:
Amrap 20':
5 Thruster 40kg
7 Hang Clean 40kg
10 SDHP 40kg
9rounds+4SDHP

Csütörtök

REST DAY

Szerda

WOD:

AMRAP 10 minute:

3 Push Press 70kg
6 CF pushups
9 Box jumps 60cm
9rounds+3 CF pushups

Kedd

7:00 PM

Clean and Jerk: 90kg-1RM

Metcon:
for time:
5 deadlift 120kg
10 burpees
4'54"

Hétfő

11:00-AM:

A: OHS: 1-1-1-1-1/40kg-50kg-60kg-65kg-70kg
B: Frontsquat:1-1-1-1-1/50kg-70kg-90kg-100kg-105kg
C: Backsquat:1-1-1-1-1/90kg-100kg-110kg-120kg-130kg

METCON
50-40-30-20-10 reps for time:
-pushup
-lunge
10'45"

Vasárnap

REST DAY
Szauna, Nyújtás

Szombat

13:00 PM

Deadlift: 12-8-6-4-3-8/60kg-100kg-120kg-140kg-155kg-100kg
T2B:4x15

METCON:
5rounds for time:
-5 OHS 40kg
-10 burpees
-15 situps
8'27"

Péntek

Front Squat
3-3-3-3-3/50kg-60kg-70kg-80kg-90kg
Leg press
4x8 140kg

My Training:
Push press 5RM
Metcon:
On the minute for 12 min
2 power snatches (50kg) + 4 burpees

Kedd

8:30-AM

Wod:

3 rounds for time:
21 Burpees
21 American swings
900m run
21'26"

Gábor:22'11"

7:00-PM

Vasárnap

12:00-AM

1.Complete 2 Back squat 100kg  in every minute in 20 minutes.

METCON:
AMRAP 10':
3 hang snatch 40kg
6 burpees
10 Overhead lunge 20kg
7rounds+ 5burpees

PM:
TRX training

Vasárnap

11-AM:

1. Pushpress: 5-5-5/60kg-70kg-80kg
2. OHS: 3x5 40kg

Metcon:
AMRAP 10':
-5 hang clean 50kg
-10 pushup
-15 air squat