2025.04.22. Kedd

Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 15 DB Goblet Squat 10/10 Monster Walk     Strength  Back Squat 3×5 71%   Front Squat 3×5 65%   Metcon  For Time 40-30-20-10 Wall Ball 9/6kg Abmat Sit-Up   Accessory  5×8 Barbell Bicep Curl

Warm Up: 15/12  cal cardio 10 toes up RDL empty bb 5/5 wimdmills 20 heels over db-kb   Strength: 4 sets 8 deadlift 68% 8 straight leg box jump   Emom 6′ 0:20 skater jump   Metcon: 3 rds 1000 m row 30 m hswlk / bear wlk 300 m row 15 squat 60/40 kg…

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

Warm-Up 3sets 15 Cal Cardio 10/10 Single Arm Strict Press 15 Banded Face Pull 10 Dumbell RomanDL   Strength 3×3 Bench Press 70% Rest 1:00   Metcon EMOM 20 1.15/12 Cal Row (0:45) 2.50 Double Under/100 Simple Under (0:45)   Accessory 3×12/12 Dumbbell Row Rest 1:00   100 reps Barbell Curl

Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm     Strength  Power Clean + Power Jerk  1x 3+1 67% 1x 3+1 70% 2x 3+1 74%   Deadlift 1×5 55% 1×5 65% 1×5 75%   Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…