2025.04.09. Szerda

Warm up: 15/12 cal row 10/10 suitcase deadlift 15 band pull appart :30 banded psoas march   Strength: Front squat 1×10 @57% 1×8 @62% 1×6 @67% 1×6 @71% 1×6 @76%   Back squat 1×5 @60% 1×5 @70% 2×5 @75%   Metcon: Amrap 5’ 60 du / 120 su 10 power clean & jerk 60/40 kg…

Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:40 Handstand Hold   Strength  Power Clean + Split Jerk  2 sets 3+1 75% 2+1 80% 1+1 85%   Metcon EMOM 28 1.7 Shuttle Run (7,5-7,5m) 2.8 T2B + 5 DB Thruster (2×16/12kg) 3.14/11 Cal Cardio (0:45) 4.6-10 Strict Deficit HSPU

Warm-Up 2 sets 1:30 Cardio 16 Band Pull Apart 8/8 DB Strict Press 16 Revers Lunge 40 Singel Under     Strength  10:00 Time Cap 5 RM Strict Press   2×5 (85-90% 5 RM)   Metcon 2 rounds For Time 100 DU 20 OHS 45/30 kg 100 DU 12 Ring MU / Burpee Pull Up…

Warm up: 3 rds 15/12 cal row 10 goblet sq 15 banded face pull :30/:30 pallof press   Strength: Squat clean + power jerk + hang squat clean + split jerk 4x (1+1+1+1) @70-80% 2 x (1+1) @80%   Emom 8’ 1-4 rds: 2 reps @78% 5-8 rds: 1 reps @81%   Metcon: For time: 400…

Wu: 3 set 12 90/90 hip 12 alt kb halo 6 reversee burpee 3 wall walk 50 simple under   Metcon: 10 rds 32 du 64 simple 8 alt devil press   Back Squat: 5×5 reps 60-70%   3-4 set: 10s Hollow rock 10s Hollow Hold 10s V-ups 10s Hollow hold   STRECHING & SMR

Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:30 Handstand Hold   Strength  EMOM 8 Power Clean +Power Jerk  1+1 80%   Deadlift 1×5 50% 1×5 60% 1×5 70%   Metcon EMOM 20 1.16/13 Cal Cardio (0:45) 2.15 m Handstand Walk 3.10 Deadlift 100/70kg+Max Rep Bar Facing Burpee 4.Rest