2025.04.24. Csütörtök

Warm up: 3 sets: 15/12 cal row 20 glute bride / 0:1pause top 12/12 side plank rotation   Strength: Squat clean + Split Jerk + Squat clean + Front Squat + Split jerk Build to heavy 1+1+1+1+1 (85%+) 3x(1+1+1+1+1) 75%   Emom 8: 3 Back squat 67,5-72,5%   Metcon: 5 rds 21 Box jump over…

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 2 sets 1:30 Cardio 10/10 DB Snatch  15 Glute Bridge 15 DB Goblet Squat   Strength  Back Squat 3×3 72%   Front Squat 3×5 67%   Metcon  For Time 40-30-20-10 Alt. DB Snach 22,5/15kg Wall Ball 9/6kg   Time Cap: 14:00   Accessory  4×10-15 Band Chest to Bar

Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat   Strength  3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 78%   2x(2+1) Squat Clean+Split Jerk 83%   2x(1+1) Squat Clean+Split Jerk 85-90%   EMOM8 1.-7. 1 Front Squat 81% 8.7 Front Squat 73%   Metcon 4 Sets of…

Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold   Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71%   Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…

Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 80 Simple Under   Strength Overhead Squat 1×6 50% 1×6 55% 1×6 50%   EMOM 6 1 Squat Snatch 68%   2×3 Snatch Pull 90%   Metcon For Time 1000 m Row 100 DU 1600 m Run