2024.01.02. Csütörtök

Warm up: 3 sets 15/12 cal cardio 50 single under 5/5 windmill 16 starfish   Strength: Squat clean + hang clean + split jerk 3x(1+1+2) RPE 8-9 (75-80%)   Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg   Metcon: 4 rds 100 du / 200 su 40-30-20-10 T2b 25 wall ball…

Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm     Strength  Power Clean + Power Jerk  1x 3+1 67% 1x 3+1 70% 2x 3+1 74%   Deadlift 1×5 55% 1×5 65% 1×5 75%   Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…

Warm-Up 2 sets 1:30 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat   Strength  Bench Press 1×10 50% 1×8 58% 3×8 65%   Metcon For Time 15-12-9 Bar Muscle-Up / Burpee pull up 12-9-6 Box Jump Over 60/50cm   Accessory  3 Sets 30 Flutter Kicks 0:30 Bicycle Kick Crunch

Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10/10 DB Upright Row   Strength  Back Squat 1×8 62% 1×8 67% 1×8 71% 1×8 76%   Metcon  10 sets 7 Chest to Bar 7,5 m Overhead Walking Lunge 45/30 kg   Accessory  Barbell Bicep Curl 4×12

Warm up: 3 sets 15/12 cal cardio 20 bodyweight lunge 10/10 single arm kettlebell bottoms up press :40 front plank   Strength: Emom 16: 1-8 min: 180/150 m Ski erg 9-16 min: 6 Power Jerk 50%   Every 2 min x 3  :30 max rep weighted push up   Metcon: Amrap 19′ 5 thruster 60/40…

Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under   Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72%   Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74%   2×5 Snatch Pull 93% 1RM Snatch   Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…