2025.01.06. Hétfő

Warm up: 3 sets 15/12 cal row 10/10 half knee soulder pree 10 goblet sq 5 half burpee   Skill / Practice / Strength: 8-10 min Ring mu, bar mu, du, hswlk, practice  5 rds 6 shoulder press with barbell   Metcon: Every 3 min x 5 5 Power clean 60/40 kg 5 Thruster 60/40 kg…

Warm up: 3 sets 15/12 cal aab 20 bodyweight lunge 8/8 single arm ring row :20 Hangong L-sit hold   Strength: Squat snatch: 5×1 @85-90% Snatch deadlift: 5×2 3 position snatch deadlift :02 pause position   Metcon: 10 rds 9 deadlift 70/45 kg 6 hang power clean 70/45 kg 1 rope climb 200 m run…

Warm up:  3 min cardio /run, row, ski, bike/ 3x  10 jumping air squat 20 heels over db-kb 10/10 single arm upright row   Strength: Squat clean & Jerk: 3x/1+1/ 80% Deadlift: 3×5 50-60-70 %   Metcon: Emom 28’ -15/11 cal bike -8-12 SHSPU, x 1,5 push up -1 round macho man /3pcl+3fsq+3jerk/ rx: 70/50…

Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 15 Alt. Lunge    Skill A 4 Sets 0:20 Double Under Rest 0:10 Between Sets   Rest 2:00   In 3:00, Establish a Max Unbroken Sets of Rep Double Under   Rest 1:00   2x 50% of Max Reps, 1:00 Rests   B…

Warm-Up 2 sets 1:30 Row 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Flutter Kick   Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 2×1 84%   Squat Snatch 1×2 74% 1×2 77% 2×1 80%   2×4 Snatch Pull 100%   Metcon Amrap 15 800 m Row 30 V-Up 400 m Row…

Week 3. Warm up: 3 sets 15/12 cal row 20 bodyweight lunge 15 banded face pull 12/12 side plank hip touch   Strength: Squat clean + Split jerk + Squat clena + Split jerk 3x(1+1+1+1) 78%   Squat clean + Split jerk 2x(1+1) 83%    Deadlift: Emom 10′ 2 reps 60%   Metcon: For time:…