Wu:
3 rds
10 alt scorpio
8 alt cossack sq
8/8 windmill + shoulder press
10 bb kang sq
Strength:
EMOM 10”
Odd: 5-8 back squats 60-70%
Even: 7-10 bb shoulder press 60-70 %
Metcon: SB BIRTHDAY
13 rds
20 du
12 jump squat
1 burpee bar mu / 1 burpee pull up
9 alt db hang clean & jerk
3-4 sets
10 bb good morning
10 bb sit up
SMR & STRECHING
Warm-Up EMOM 8 1.0:45 Cardio 2.15 Goblet Squat 3.0:45 Cardio 4.7/7 DB Hang Clean and Press Strength 1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 77-80% EMOM 5 1 Front Squat 75% Metcon 5 Sets (Every 4:00 1 Sets) 36 Air Squat 6 Power Clean 70% 200m…
Warm-up EMOM 8 1. 0:45 Row 2. 6/6 Singel Arm DB Snatch 3. 0:45 Row 4. 0:30 Hollow Rock Strength 2 sets 1+1+1 Squat Snatch+Snatch Balance+Overhead Squat 40% 2 sets 1+1+1 Squat Snatch+Overhead Squat+Squat Snatch 70-75% Back Squat 1×4 75-80% 1×4 77,5-82,5% 1×4 80-85% Metcon 6 Rounds For Time: 10 Thruster 45/30kg 10 Box Jump…
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…
Warm-up EMOM 8 1.0:45 Row 2.15 Banded Good Morning 3.0:45 1/1Alt. Lunge+ 1Air Squat 4.8/8 Singel Arm Dumbbell Upright Row Strength Every 2:00×12:00…(6 Sets) Sets 1 & 2 Squat Snatch+Overhead Squat+Squat Snatch 1+2+1 (77-82%) Sets 3 & 4 Squat Snatch+Overhead Squat 1+1 (82-87%) Sets 5 & 6 Squat Snatch 1+1 (85-90%) Every 3:00×9:00…(3 Sets)…
Warm up: 3 sets 12 scorpions 12 deadbug 24 m bear walk Metcon: Amrap 40’ 1000 m run / 1200 m row 50 push press 40/30 kg 50 sit up 50 bench row 40/30 kg 50 plank twist 50 bench press 60/40 kg / floor press w. Dumbell/ plate 50 back squat 60/40 kg…
!!BÚÉK!! Wu: 2 rds 50 plate hops 10 hamstring walks 10 snow angel Then 2 rds 8/8 one leg rdl 8/8 shoulder press+windmill 16 alt v-ups WOD: 2025 20 rds 2 man maker 0 muscle up 2 wall walk 5 burpee
