2025.02.02. Vasárnap
Wu:
Emom 8:
80 simple under
16 alt v ups
20 lunges
15 half burpee
Hyrox:
3 rds
800 m row
30 wall ball
400 m inga run
50 m burpee broad jump
400 m inga run
Kapcsolódó bejegyzések
2025.06.20. Péntek
Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’ Hanging knee tuck up hold Strength: Back Squat: 3×3 70% Front Squat: 3×5 65% Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up Accessory: 4×10-15 banded assist strict chest…
2025.02.04. Kedd
Warm-Up EMOM8 1.0:45 Cardio 2.8/8 Singel Arm Ring Row 3.0:45 Cardio 4.16 Heels Over DB Strength Beanch Press 3×6 70-75% 2×6 75-80% Every 2:00 Metcon 5 Sets of Amrap 3 25 Cal Row 12 T2B Max Cal Ski or Bike Rest 1:00 Accessory 3 Sets 10 Barbell Curl 15 Banded Triceps
2025.02.10. Hétfő
Warm-Up EMOM 8 1.0:45 Row 2.16 Alt. Lunge 3.0:45 Row 4.12 Alt. Hang DB Snatch(easy) Strength Squat Snatch 15:00 Singel or Heavy Start 70%…..+5% Back Squat 5×3 heavy set or three Every 2:00 set Start 70%…..+5% Metcon Amrap 15 20 Bar Facing Burpee 15 Chest to Bar 10 Clean and…
2025.04.22. Kedd
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 8/8 DB Hang Clean 12 V-Up Strength Push Press 3×10 50% Strict Press 3×6 65% Metcon 2-2-2-3 Min Work/ 1:00 Rest 15 C2B 15/12 Cal Cardio Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg
2025.08.19. Kedd
Warm up: 3 sets 15/12 cal cardio 10/10 suitcasr deadlift 20 band pull appart 20 heels over Db-Kb Strength: 3 sets 5 deadlift 76% 5/5 single leg box jump 50/40 cm Emom 8’ 0:40 jumping lunges Metcon: Buy in: 30 m hswlk 4 rds 3 bar mu / 3 burpee pull up…
2025.12.20.
Warm up: 3 min cardio 2 sets: 15/15 hip openers 6/6 rotating lunge w/ floor touch :30 Hollow rocks Strength: 4 sets: 15 m Single arm overhead walking lunges 10-15 kipping hspu 8/8 hang dumbbell snatch rest: 2:00 Metcon: Emom 32: 1: 10 / 8cal ski 2: 15 wall ball 3: 15/12 cal…