2025.01.22. Szerda

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 1×3 68% 1×3 74% 1×3 80%   Metcon EMOM 20 1.7 Shuttle Run (7,5-7,5m=1 rep) 2.1 Rope Climb+7,5 m…

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: 3 sets 15/12 cal cardio 10/10 single leg glute bridge 10 sots press @barbell 10 straight leg sit up   Strength: Push press Build to 5 RM then 2×10 @ 55-60% 4×8-10 Landmine kneeling press   Metcon: 14 min rowing max calories Every 2 min 5 burpee + 5 wall ball   Accessory:…

Warm up:  3 sets 15/12 cal cardio 20 banded good morning 5/5 windmill 30” hollow rock   Strength: 4 sets 5 deadlift 76% 5 seated box jump   Emom 5” 30” skeater jump   Metcon: 21-15-9-15-21 Cal row Heavy Am kb swing 32/24kg   Accessory: 4x 10 hamstring walk 10 sttb    

Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Alt. Revers Lunge 16 Birddog   Strength  5x(3+1) Power Clean + Power Jerk 65%   Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.3-6 Burpee Bar Muscle-Up  3.14/11 Cal Bike/Assault (0:45) 4.5 Front Squat  60kg

Warm up: 15/12 cal cardio 10/10 suitcase deadlift 10 ring row :02 pause at top  :30 hollow hold   Strength: Back squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85%   Front squat 1×5 61% 1×5 66% 1×5 71% 1×5 75%   Metcon: Amrap 4′ 20/16 cal ski 4 rope climb   rest…