2025.03.10. Hétfő

Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 15 KB Russan Swing   Strength  Back Squat 1×6 62% 1×6 71% 2×6 76%   Front Squat 1×5 60% 1×5 65% 1×5 70%   Metcon  Amrap 8 200m Run 10 KB USA Swing 32/24kg   Accessory  Weighted Strict Pull-Up 1×6 1×5 2×3

Warm-Up 3sets 1:00 Cal Cardio 6/6 DB Hang Clean and Jerk 12 Glute Bridge 30 Flutter Kick   Strength  4x(3+1) Power Clean + Power Jerk 65%   Deadlift 1×5 55% 1×5 65% 1×5 75%   Metcon EMOM 20 1.14/11 Cal Bike/Assault (0:45) 2.6 T2B+3 Bar Muscle Up 3.14/11 Cal Ski/Row(0:45) 4.7,5 m Dual DB Overhead…

Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row   Strength: E2x5 20 Heavy renagade row   Metcon:  4 rds 1000 m run 20 strict press 40/25 kg 8 sand bag / d-ball clean 10 sand bag / d-ball squat 10 pull up 10 strict hspu /…

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 2 sets 1:30 Cardio 10/10 DB Clean 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart   Strength  Back Squat 2×5 62% 3×5 67%   Metcon  Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg   Accessory  5×8/8 Alt. DB Bicep Curl

Warm-up 3 Sets 15 Cal Cardio 20 Banded Good Morning 10 Ring Row 0:30/0:30 Side Plank Strength  EMOM 12 1. 8/8 Dumbbell Lateral Raise 2. 12 Dumbbell Push Press 3. 0:30 Banded Tricep Pushdown Banded Assisted Strict Pull-Up 2×20 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 40/25kg Bar Facing Burpee Accessory 2:00 Front Plank 2:00 Hollow…