2025.02.25. Kedd

Warm up: 3 rds 15/12 cal cardio 10/10 suitcase deadlift 5 strict hanging leg raise 20 plate hop   Strength: 4 sets 15-20 ring row 15 dumbell bench press   Emom 28: 15 cal ski/row 15 weight sit up 15 burpee   Accessory: Streching  

Warm up: 3 rds 15/12 cal cardio 15 ghd back extension 5 inchworm :30/:30 side plank   Strength: 5 sets 2 deadlift 83% 5/5 one leg box jump   Every 2 min x 4  :40 box jump step up   Metcon: Every 3 min x 5 12 cal cardio 12 alt db snatch 20-30/15-22,5  12…

Warm up: 15/12 cal skierg 20 banded good morning 10/10 single arm kettlebell strict press 20 heels over db-kb   Skill / Strength: 5min Establish a Set of Max Unbroken Strict Handstand Push Up / Box Pike Hspu /  Hspu practice 3 sets Strict Hspu 50%   Bench Press: 3×10 (55-65 %)   Metcon: 3…

Warm-Up EMOM 8 1.0:45 Cardio  2.12 Ring Row 3.0:45 Cardio 4.6/6 DB Strict Press     Strength  3×5 Strict Press 65%     Metcon 2-2-2-3 Min. Work / 1:00 Rest 12 HSPU 15/12 Cal Assault/Bike Max Rep Burpee Pull Up   Accessory 2 Sets 20 Band Strict Pull-Up Rest 1:30   4-5 Sets 15-20 Band…

Wu: 3 rds 6 down up 12 shoulder taps in Hs pos. 6 reverse burpee 45” back strech (front rack)   Front Squat: 5×8-10  45-50 %   Metcon: 5 rds 3 snatch 60/40 kg  6 lateral burpee   2 min rest   5 rds 3 c&j 6 lateral burpee   3-4 set: 10 ring dip…

Warm up: 15/12 cal cardio 8/8 scorpio 12 hip thrust 10 scapula pull up 10/10 posterior hip strech   Strength: Every 7 min x5 = 35 min 10 bench press bw / 0,75 bw 10 chin up 10 back squat bw 10 ring dip  10 bench row bw   Accessory: 3 sets: 1:30 max distence row rest :30