2025.03.24. Hétfő

Warm up: 3 rds 50 du/100 su 5 hindu push up 3 wall walk 12 alt v-ups   Strength:   Emom 35’: 1 min: 10 Bench Press 50% 2 min: 20-25 ghd 3 min: 10 chin up 4 min: 10 back squat 60/40 kg 5 min: 10 shoulder press 40/30 kg 6 min: 10-15 kb…

Warm up: 3 sets 15/12 cal cardio 15 banded front squat 8 split stance strict press 30/30 s side plank   Strength: Squat clean + Hang clean + Split jerk 3x(1+1+2) 70-75 % Emom 6’ 3 back squat 70-75%   Metcon: 4 rds 3 rope climb 5 clean & jerk 85/60 kg  lvl2: 60/40 lvl3:…

Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean & Jerk 16 Band Pull Apart   Strength  Push Press 1×8 66% 1×8 72% 2×6 75%   Strict Press 10:00  6 RM Max   2×6 90% of 6RM   Metcon  2-2-2-3 Min Work/ 1:00 Rest 18 Wall Ball 9/6kg 3 Power…

Warm up: 3 sets: 15/12 cal cardio 12 alt scorpio 10 scapula pull up 12 baby makers   Strength: Emom 12′ 8-12 chin up 8-12 dumbbell bench press   Metcon: Every 3 min x 5 12 cal cardio 12 double kb swing 12 hspu / pike push up   Accessory: 3 sets 12 biceps curls 12…

Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under   Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75%   Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74%   2×5 Snatch Pull 95%   Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…

Warm up: 15/12 cal row 10 barbell good morning 10 dumbbell upright row  20 knee tuck   Strength: Squat Snatch Build to a heavy double for the day 75%+ snacth pull: 3×3 @96-101%   Metcon: 1600 m run / 2000 m row / 4000 m bikeerg 100 kettlebell swing 24/16 kg 100 box jump / step down…