Péntek

AM:
1. Push Press: 5x3/ 60-70-80-90-100 NPR 3RM , 1x105
2. HSPU: 5x5

Metcon:
For time:
2K run
150 pushups
200 squats
200 standing high pulls
200 situps
40'10"

PM:
Sparta Training

3 rounds:
1 min burpee boxjump
1 min wallball 10kg
1 min crunch on fitball
1 min plank
1 min american swing 16kg

Szerda

AM:

1. Bench press: 5x5/ 65-75-85-95-100kg
2. Back squat: 5x3/ 90-100-110-120-127,5kg

Metcon:
AMRAP 20':200m run
6 trhusters 40kg
12 boxjumps 60cm
18 situps
7rounds+80m run

Kedd- Press&Deadlift

AM:

1. Shoulder Press: 5x3/ 50-57.5-62.5-70-75
2. Deadlift: 5x5/110-120-140-155-170

METCON:

For time:

1000m run
30 Deadlifts 80kg
10 burpees
10 squats
10 hr pushups
30 american swings 27kg
10 burpees
10 squats
10 hr pushups
30 SDHP 27kg
10 burpees
10 squats
10 hr pushups
14'23"

PM:
Girja training 45'

Hétfő

AM

1. Weighted Pullup: 5x3 25kg, 5x1 35kg
2. Front Squat: 3x3/ 100-105-115

Metcon:
AMRAP 15':
15 american swings 27kg
15 burpees
7 rounds+1 burpee

PM

10 min snatch test with 16kg KB: 246 reps

Péntek

08.00 am:

1. Power clean: 5x5/ 62.5-67.5-77.5-85-100   5RM NPR!!!
2. Clean pull: 5x2 120kg

METCON:
AMRAP 10':
5 front squats 75kg
8 ring row
10 HR pushups
7 rounds

Rest day

rest

Szerda

AM:

1. Back squat: 5x5/77.5-90-100-110-120

Kedd

Am:

1. Shoulder Press: 5x5/45-50-57.2-62.5-70

Pm:

Girja training 45'

Front Squat: 10x3 70kg /1' rest

AM:
1. Bench Press:
5x5/60-75-85-90-95
3x1/100-105-110

2. Floor Press: 3x12 26kg

Metcon:
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 20kg-20kg

PM:

Plank on elbow: 3x1' ,1.-2. 25kg 3. 37kg
Side plank: 3x45" each side ,1.6kg, 2. 12kg, 3. 20kg

AM:

1. Weighted pullup: 50kg 1 RM NPR ; 5x3 25kg
2. Front squat: 3-3-3-3-2/60-80-100-110-120kg

PM:
Sparta Fighter training

Csütörtök

AM:
1. 3 position snatch 40kg 3 sets
2. TGU:
20kg 1x3-3
27kg 1x2-2
30kg 1x1-1
32kg 1x1-1
36kg 1x1-1
38kg 1x1-1

Metcon:
5 rounds:
300m run
20 KB snatches 20kg
15 pushups with purple band

PM:

4 rounds:
1-1 TGU 24kg
10 Goblet squats 24kg
10 Military presses 24kg

Kedd- Press

1. Shoulder Press: 10-10-10-8/50-52.5-57.5-60
2. Military Press: 5x3-3 28kg

Metcon:
10 rounds for time:
10 SDHP 28kg
10 squats+burpee
200m run

Hétfő- Squat

1. Back Squat: 5x5 / 70kg-80kg-95kg-105kg-115kg
2. P. Clean: 5x3/ 65kg-72.5kg-80kg-87.5kg-92.5kg

Metcon:
21-15-9 reps for time:
Pushpress 40kg
Swing 20kg
Squat
4'34"

Vasárnap

1. Thruster: 5-5-5-5-5/50kg-57,5kg-65kg-70kg-72,5kg
2. DB Row on bench: 3x12-12 32kg

EMOTM 10':
10 American swings 28kg

szombat

1 hour  training

Péntek- Nyomások és Sparta Fighter training

AM:

1. Shoulder Press: 6x3 70kg
2. Push Jerk: 6x2 92,5kg
3. Military Press: 3x3-3 30kg

PM:
Sparta Fighter training: tgu,burpeeboxjump, medball exercise etc..

Csütörtök- REST DAY

REST DAY

Szerda

1. One arm pullup with help: 5x2-2
2. One arm pushup: 3x10

Metcon:

5 RFT:
30 American swings 20kg
30 Burpees
30 Situps
21'10"

Kedd

1. Front Squat: 5x5 70kg
2. Weighted pullup: 5x3 24kg , 3x2 28kg, 3x1 32kg
3. MP: 5x5-5 28kg KB

Metcon:
5 rounds for time:
400m run
20 pushups
12'01"

Hétfő

AM:
1 Bench Press: 5x60kg, 5x75kg, 5x80kg, 5x95, 3x100kg
2 Floor Press: 3x12 2x26kg / 1' rst
3 Chest Press on Gflex One arm: 3x14 /1'rst

Metcon:
AMRAP 12':
1 Burpee boxjump 50cm
2 KB snatches 20kg
2 burpees boxjump
4 KB snatches
3 burpees boxjump
6 KB snatches
....
10 burpees boxjumps
20 KB snatches
11 burpee boxjmps

PM:

Vasárnap-Deadlift

Deadlift: 5x100kg, 5x125kg, 5x135kg, 5x140kg, 5x150kg 1x170kg

Metcon:
For time:
800m run
100 swings 20kg
100 burpees
800m run
17'30"

After party:Gflex standing roll out 3x12

Szombat-Rest day

REST DAY

Péntek-Sparta training

AM:
1. Power Clean5x5 60kg
3x3 75kg
3x2 80kg

Metcon:
AMRAP 5' KB snatch 20kg: 124 reps


PM:
Sparta Fighter training: KB, Planks, Pushups, etc...

Csütörtök

5 rounds not for time:5 Shoulder presses 60kg
10 inverted rows 10kg

5 rounds not for time:
2 Push presses 90kg
10 BB row on bench 50kg