2025.06.02. Hétfő

Week 1 / Block 1   Warm up: 3 sets 15/12 cal  20 Bodyweight lunge 20 Band pull apart :30/:30 Pallof Press   Strength: Squat clean + Split Jerk + Squat Clean + Split Jerk 3 x (1+1+1+1) 73%   Deadlift: :30 x 5 min (10 sets)   Metcon: For Time: 15 Hang power snatch…

Warm up: 3 rds 15/12 cal 10/10 cossack squat 10 ring row :02  at pause top pos. 16 starfish   Strength: Back squat 1×8 @62% 1×8 @67% 1×6 @75% 1×6 @81%   Front squat 1×5 @60% 1×5 @70% 1×5 @75% 1×5 @80%   Metcon: Amrap 5’ 24 alt pistol 20/15 cal aab 6 wall walk…

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: 3 sets 15/12 cal cardio 8/8 scorpio 10/10 one arm romanian dl 30″ hollow rock   Strength: E3′ x 5 8-12 Bench press 8-12 chin up   Metcon: E5′ x 4 20 cal AAB 15 Hspu 15 T2b 20 Box jump   Accessory: 3 sets max band triceps extension max barbell biceps 1-2min rest 

Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat   Strength  Back Squat 1×8 62% 1×8 67% 1×6 76% 1×6 81%   Front Squat 1×5 65% 1×5 75% 1×5 80%   Cardio Row Intervals 6×500 m (Hard) Rest 0:50   Accessory  EMOM 6 0:30 Hollow Hold

Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump   Strength: Tempo back squat 7×1 @50% pause :05   Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest   Accessory: Emom 6′ :15-:30 ghd…