2025.05.26. Hétfő

Warm-Up 3 sets 1:00 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat     Strength  Back Squat 1×10 57% 1×8 67% 2×6 76%   Front Squat 1×5 65% 2×5 75%   Cardio Row Intervals 3 sets 1000 m (5K Tempo) Rest 2:00 + 500 m Hard   Accessory  3 sets 0:30/0:30 Side…

Warm-up EMOM 8 min. 1. 0:45 Row 2. 16 Alt. Barbell Lunge 3. 0:45 Row 4. 8 Muscle Clean + Strict Press(Barbell) Strength 1 sets Squat Clean + Front Squat + Split Jerk + Squat Clean + Split Jerk @ 70% 1 sets Squat Clean + Split Jerk @ 72,5% 2 sets Squat Clean + Split Jerk @ 75%…

Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row   Strength: 4 sets 12 barbell bench row 12 chin up   Metcon: 4 rds 500 m run / 600 m row 5 wall climb 25 wall ball 15 t2b 75 du / 150 su   Accessory: 3…

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 3 sets 1:00 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under   Strength Overhead Squat 1×5 55% 3×5 64% 1×5 55%   Squat Snatch 3×2 67% 3×2 70% 3×1 74%   Metcon 3 sets 1000/800 m Row 25 Box Jump 60/50 cm 100 DU   Rest 2:30

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