chest/back

Warm up

3 sets
10 pushups
12 trx row
15 situps

Superset #1 - 4 sets
A1., Bench Press - 15,12,10,8
A2., Lat pull down machine - 15,12,10,8

Superset #2 - 3 sets
B1., Incline Dumbbell Bench Press - 15,12,10
B2. , Seated Row - 15,12,10

Superset #3 - 3 Sets
C1., Chest fly machine - 12
C2., Rope Pull Down - 15

Finisher
10-9-8-7-6-5-4-3-2-1
PUSHUPS
TRX ROW

legs/abs
Warm up

3 sets
10 Air Squat
10 Lunges
20 Deadbug

Superset #1 - 4 sets
A1., Back Squat - 15,12,10,8
A2., Knees to Elbow - 10

Superset #2 - 3 sets
B1., Walking Lunges - 20
B2., Kettlebell Swings - 20

Superset #3 - 3 sets
C1., Leg extension machine - 12
C2., Hamstring curl machine - 12

FINISHER
50-40-30-20-10
Air Squats
100-80-60-40-20
Jump Ropes

shoulders/arms
Warm up

3 sets
10 front raise
10 lateral raise
10 press overhead

Superset 1 - 4 sets
A1., Shoulder Press - 15,12,10,8
A2., Face Pulls - 15

Supereset 2 - 3 sets
B1., Arnold Press - 15,12,10
B2., Lateral Raises - 10

Superst 3 - 4 sets
C1., Biceps curl w barbell - 12
C2., Triceps extension w rope - 12

FINISHER
5 rounds for time
10 Biceps curls to press overhead
20 bench dips
:30s plank

chest/back
Warm up

3 sets
12 pushups
12 trx W
24 situps

Superset #1 - 2 sets - 10-8-6-4-2
Dumbbell Bench Press
Pullup/chinup
Rest 1:1 between sets

Superset #2 - 3 sets
A1., Incline Bench Press - 12
A2., SIngle Arm Row - 12/12

Superset #3 - 3 sets
B1., Dips - Max reps
B2., Chest support row - 12

FINISHER
AMRAP 12
10 renegade row
12 pushups
24 band pull apart

legs/abs
Warm up

3 sets
10 back extension
20 glute bridge
30 toe touches

Superset #1 - 4 sets
A1., Deadlift - 15,12,10,8
A1., Deadbug w weight - 20

Superest #2 - 3 sets
B1., Box step ups - 20
B2., Kettlebell Sumo Deadlift - 20

Superset #3 - 3 sets
C1., Single Leg RDL - 10/10
C2., Calf lift - 20

FINISHER
10 Sets
10 Dumbbell Thruster
15 Situps

Shoulders/Arms

Warm up
3 sets w band
10 shoulder circles
20 band pull apart

Superset #1 - 4 sets
A1., Seated Barbell Press 12
A2., Side Lying Lateral Raises 10/10

Superset #2 - 3 sets
B1., Filly Press 10/10
B2., Upright Row w Barbell 12

Superset #3 - 3 sets
C1., Front Raise w Dumbbells 12
C2., Triceps Extension Overhead w Plate max reps

Superset #4 - 3 sets
D1., Face Pulls 12
D2., Rope Biceps Curls max reps

FINISHER - 10-9-8-7-6-5-4-3-2-1 @20kg
Dumbbell Hang Clean and Jerk Left
Dumbbell Hang Clean and Jerk Right
*if you break a set 5 lateral burpees over dumbbells

(Ez a feladat időre fog menni, próbáljátok meg minél gyorsabban végrehajtani a feladatsort, először jobb kézzel csinálsz 10db hang clean and jerk- öt majd a bal karral 10, utána jobbal 9..bal 9.. addig tart a feladat amig el nem jutsz 1 ismétlésig karonként. Ha meg kell állj pihenni (leteszed a súlyt a földre) akkor van „büntetés” 5 db burpee-d.
20kg a kiírt kézisúly de csinálhatod könnyebbel, ha úgy érzed.)

Chest/Back

Warm up - 4 sets
10 pushups
12 trx row
15 situps

Superset #1 - 4 sets
A1., Bench Press - 12,10,8,6
A2., Lat Pull Down - 12,10,8,6

Superset #2 - 3 sets
B1., Incline Dumbbell Press - 12,10,8
B2., Strict Pullups - max Reps

Superset3 - 3 sets
C1., Chest fly with dumbbells - 12
C2., Seated Row - 12

FINISHER
Floor Press w Dumbbells - 10-9-8-7-6-5-4-3-2-1
Renegade Row 2-4-6-8-10-12-14-16-18-20
@2x20kg

Legs/Abs

Warm ups - 3 sets
15 Air Squats
20 Alt leg v ups
25 Superman

Superset #1 - 4 sets
A1., Back Squat - 12,10,8,6
A2., Back Extension - 12

Superset #2 - 3 sets
B1., Back Rack Backstep Lunges - 10/10
B2., Single Leg RDL w Double Kettlebells - 10/10

Superset #3 - 3 sets
C1., Banded TKE 15/15
C2., Hamstring Curl w Fitball/Machine 15

FINISHER - 25-20-15-10-5
Jumping Squats
Burpees

BONUS Cardio party

1., Run - 5 sets
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
-2 mins rest between sets-

2., Bike - 5 sets
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
-2 mins rest between sets-

Shoulders/Arms

Warm Up - 4 sets
20 shoulder taps
20 scap pushups
20 band pull apart

Superset #1 - 4 sets
A1., Shoulder Press 12
A2., Face Pull 15

Superset #2 - 3 sets
B1., Seated Dumbbell Press 12,10,8
B2., Lateral Raise 12

Superset #3 - 3 sets
C1., Front Raise w Rope 12
C2., Rear Delt Raise 12

FINISHER - for time with Band
100 Biceps Curls
100 Triceps Extension
(FINISHER: just feel the PUMP)