2025.05.20. Kedd

Warm up: 15/12 cal row 10/10 Single leg dumbbell Rdl 8 ring row 20 heels over db-kb   Strength:   Back Squat Build to 3 RM   Front squat 1×5 @61% 1×5 @66% 1×5 @71% 1×5 @75%   Metcon: Amrap 6′ 20 Alt pistol 6x5m hswlk 6×10 bear walk 40/32 cal row   rest 2′…

Warm up: 3 sets 15/12 cal row 20 glute bridge 10/10 single arm dumbbell upright row :30 hollow hold   Strength: Squat snatch 4×2 (73%) Snatch pull to hold + floating snatch pull + snatch pull 3x(1+1+2) 83-85%   Metcon: 6 rds 9 power clean 70/48 kg 50-60/25-40 kg 3 wall walk   Accessory: Seated…

Warm-Up 3 sets 1:00 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat     Strength  Bench Press 1×10 50% 1×10 58% 3×10 63%   4×15 DB Bench Press   Metcon For Time: 15-12-9-6-3 Pull-Up Wall Ball 9/6kg   Accessory  3 sets 20 V-Up 20 Candlestick Toe Touch

Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Monster Walk (Band) 15 Air Squat     Strength  Back Squat 1×10 57% 1×8 67% 1×8 71% 1×8 76%   Metcon  800 m Run 30 Lateral Burpee Over Bar 30 OHS 50/35kg 400 m Run 15 Lateral Burpee Over Bar 30 OHS 50/35kg   Accessory  Wieghted…

Warm up: 3 sets 15/12 cal ski 10/10 Single leg glute bridge 8 sots press 15 v up   Strength: Squat snatch 4×2 75% Snatch pull to hold + Floating Snatch pull + Snatch pull 3x(1+1+2) 83-88%   Metcon: 5000/4000 m row Every 2:00 5 Box jump 75/60 cm + 5 burpee   Accessory: 3x(:40-1:00)…

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 1×3 68% 1×3 74% 1×3 80%   Metcon EMOM 20 1.7 Shuttle Run (7,5-7,5m=1 rep) 2.1 Rope Climb+7,5 m…