2025.01.04. Szombat

Warm up: 3 rds 15/12 cal 20 banded good morning 10/10 single arm ring row :40 front plank   Strength: 3×10 strict press banded kettlebell on barbell 3×10/10 top down gorilla row 2x Max unboken Diamond push up   Metcon: 3 rds 30 m dual kettlebell front rack carry 24/26 20 cal row 10 push press 5 wall…

Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under   Strength  Bench Press 1×10 55% 1×7 63% 1×5 71% 4×4 79%   Metcon   Amrap 6 2 Bar Muscle Up (+2) 8 KB Swing 24/16kg 4 Bar Muscle Up 8 KB Swing 6 Bar Muscle Up 8 KB Swing …..  …

Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 15 Band Pull Apart 0:30 Handstand Hold   Strength Push Jerk  1×5 67% 1×4 73% 1×3 79% 1×3 85% 1×2 91%   Strict Press 4×3 90% 3RM   Metcon  2-2-2-3 Min Work/ 1:00 Rest 8/6 Bar Muscle-Up 15/12 Cal Cardio Max Rep Wall Walk

Warm up: 3x 15/12 cal cardio 5 straight leg box jump 10/10 seated single arm dumbbel strict press 30 sec hollow hold   Strength: EMOM 6: 2 Push Jerk 68%   4×3 Strict Press 72% Metcon: 4 rds 12 alt dumbbel clean & jerk /heavy 12 alt oh lunges 4 wall climb 4 bar mu…

Wu:  3 rds 1 min cardio 12 alt plate halo 12 min glute bridge 30”/30”coppenhagen plank   Strength:  5x 8-10 BSQ   Metcon: 4 x 2 min  4alt dumbell clean & jerk 4 shspu / hspu / pike push up 4 jump squat   1 min rest btw sets   First 4,4,4,4 reps Second: 6,6,6,6…

Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Clean and Jerk 15 Glute Bridge 20 Plate Hops   Strength  8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Clean 60-65%   Metcon EMOM 24 1.8 Shuttle Run (7,5m-7,5m) 2.3-5 Wall Walk 3.0:45 Cal Row/Ski/Bike 4.10 Front Squat 45/30kg   Accessory  EMOM8 1.0:30…