Szerda

1. Box Squats
5x 80kg
5x 90kg
5x 100kg
5x 120kg
5x 140kg
5x5 100kg

2. 1 DL+1 Hang squat clean+1 Jerk-50kg, 55kg, 60kg

Metcon 1#
21-15-9 reps:
american swing 20kg
burpee
3'38"

Metcon 2#

 AMRAP 6':
5 KB trhusters 2x12kg
10 boxjumps 60cm
8rd+ 8 boxjumps

Kedd

1. Weighted pullup: 5x5 20kg
Metcon:10 rounds:
5 pullups
10 clean & press double KB (2x12kg)

Hétfő

1. Hang Snatch: 5x3 60kg
2. Push Press: 5x60kg 5x70kg 5x80kg 5x85kg 5x90kg

Metcon
5RFT:
10 pushpresses 40kg
10 americans swings 28kg
5 pullups
4'35"

Restday-Body ART!!!!:)

REST DAY----BODY ART!!!

Reggeli 30 perces wod

AM:

WOD:
AMRAP 30':
200m run
40 SDHP 20 kg KB
40 situps
40 pushups
5rounds+ 30situps

Csütörtök

Press on fitball 3x max reps with DB 20kg: 22reps,20reps,20 reps /1' rest

Metcon:
10-9-8-7-6-5-4-3-2-1 reps:
Hang power clean 50kg
American swings 20kg

3 ' rest

Windmill with 20 kg KB 5x5-5

Strengh:
Deadlift:3x100kg 3x120kg 3x130kg 3x140kg 3x160kg 1x170kg

Metcon: 5 rounds for time:
3 hang clean&press 70kg
10 ring pushups
15 swings 28kg
4'23"


5' rest

1k run 
3:54