10.27.VASÁRNAP

REST DAY

10.26.SZOMBAT

REST DAY

10.25.PÉNTEK

AM
1200m run
50 sit-ups
1200m run
50 sit-ups

4x100m sprint

10.24.CSÜTÖRTÖK

REST DAY

10.23.SZERDA

REST DAY

10.22.KEDD

AM
7x4 power snatch 35kg

21-15-9
power clean 35kg
box jump

10.21.HÉTFŐ

AM
5 rounds:
100m sprint
20 air squat
100m sprint
5 ring dips

PM
5x5 push jerk 35kg-40kg-45kg-45kg-45kg
3x3 pull ups

10.20.VASÁRNAP

REST DAY

10.19.SZOMBAT

AM
5 rounds:
400m run
15 push ups

10.18.PÉNTEK

PM
warm up:
3 rounds:
1'plank
10 air squat

deadlift
2x4 55kg-65kg
7x4 75kg

21-15-9
burpee
box jump

10.17.CSÜTÖRTÖK

REST DAY

10.16.SZERDA

REST DAY

10.15.KEDD

PM
7x4 shoulder press

sprint:
10x10m
5x20m
5x30m

10.14.HÉTFŐ

REST DAY-EXAM DAY

10.13.VASÁRNAP

REST DAY

10.12.SZOMBAT

AM
warm-up:
3 rounds:
1'plank
10 sit-ups

9x3 power snatch 35kg

,,Donny"
21-15-9-9-15-21
deadlift 45kg
burpee
15'57

10.11.PÉNTEK

PM
warm-up:
3 rounds:
1'plank
10 push-ups


3 power clean-3 split jerk
1x 35kg
2x 40kg
2x 45kg
5x 50kg


4x3 strict pull-ups

10.10.CSÜTÖRTÖK

REST DAY

10.09.SZERDA

AM
warm-up :
3 rounds:
1' plamk
10 air squat

back squat:
1x3  45kg-55kg
9x3 60kg


AMRAP 5'
overhead walking lunge 10kg