2025.01.01. Szerda

Warm up: 3 sets 15/12 cal skierg 10/10 single leg glute bridge 10 strict press w. Barbell 30” flutter kicks   Strength: Bench Press Build to set of 5 @rpe 8 then 4×5 80-90%   Dumbell incline bench press 4×10 rpe 8   Metcon: 10-20-30-40 wall ball box jump overs step down after each round…

Warm up: 3 sets 15/12 cal row 20 glute bridge 10/10 single arm dumbbell upright row :30 hollow hold   Strength: Squat snatch 4×2 (73%) Snatch pull to hold + floating snatch pull + snatch pull 3x(1+1+2) 83-85%   Metcon: 6 rds 9 power clean 70/48 kg 50-60/25-40 kg 3 wall walk   Accessory: Seated…

Week 1 / Block 1   Warm up: 3 sets 15/12 cal  20 Bodyweight lunge 20 Band pull apart :30/:30 Pallof Press   Strength: Squat clean + Split Jerk + Squat Clean + Split Jerk 3 x (1+1+1+1) 73%   Deadlift: :30 x 5 min (10 sets)   Metcon: For Time: 15 Hang power snatch…

Warm-Up EMOM 8 1.0:45 Row 2.10 Good Morning 3.0:45 Row 4.15 Band Pull Apart   Strength  Squat Clean+ Split Jerk Take 15:00 Singel or Heavy Start 70%…..+5%   Front Squat 6×1 or Heavy Every 2:00 set Start 70%…..+5%   Metcon Amrap 10 300 m Bike Erg 15 Deadlift 85/60kg 10 Push Up   SMR

Warm up: 3 sets 15/12 cal ski 12 jumping lunges 6-10 split stance strict press 10/10 side plank rotation   Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2 reps 89% 2 reps 71% Then 5×2 strict press 90% last week 2 RM   Metcon: 21-15-9 C2B / pull up/ ring…

Warm up: 3 sets 15/12 cal cardio 20 hip thrust 10 scapula pull up 5 reverse burpee   Strength:  Emom 35′ 1: 50 du / 100su 2: 10 Kettlebell thruster 24/16 3: 15 ttb 4: 20 ring dip / ring push up 5: 12 lunges 60/40 kg 6: 25 ghd back extension 7: rest  …