2025.05.21. Szerda

Warm up: 3 sets 15/12 cal row 10 overhead squat w. barbell 10/10 single arm dumbbell upright row 30” hollow hold   Strength: High hang squat snatch + low hang squat snatch + squat snatch + ohs 3 x (1+1+1+1) 75-80%   Front Squat: 5×3 80-85%   Metcon: 15-10-5 Bar muscle up / burpee pull…

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: 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…

Warm up: 3 min cardio 2 sets 10/10 posterito hip touch 10/10 forward lunge w floor touch 10/10 front rack openers 10/10 side plank hip touch   Strength: Squat clean and Jerk Emom 9 1-3 min: 1+1  @60% 4-6 min: 1+1 @65% 7-9 min: 1+1 @70%   Back Squat: 3×5 @65%   Metcon: For time 100…

Warm up: 3 rds 15/12 cal cardio 10/10 bodyweight bulgarian split squat 20 band pull apart 50 du / 100 su   Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 73% 2x(1+1+1+1+1) 78%   Emom 8’ 3 reps Back Squat 65-70%   Metcon: 3 rds 80 Du /160 su 40 wall ball 9/6 kg 20…

Warm up: 3 sets 50 jumping jack 10 russian babymakers 10 hand climb   Strength+Cardio 5 rds 20 cal assault bike 10 chin up   5rds 20 cal row 10 bench press 50-80/25-45 kg   5 rds 20 cal skierg 10 bench row 50-80/25-45 kg   5 rds 20 cal bikeerg 10 incline dumbbel bench…