2025.06.05. Csütörtök

Wu: 2 rds 50 m bear walk 20 alt kb halo 10 good morning w. Kb 5/5 split squat w.kb   3 set: 20 plate shoulder press 20 plate biceps curls 20 plate triceps  20 plate bench row 20 plate russian swing no rest’   Metcon:  4-5 rds  Tc’ 15 min 5 ↔️ inga run…

Warm-Up 3sets 15 Cal Cardio 15 Banded Glute Bridge 20 Banded Face Pull 0:30/0:30 Side Plank   Strength  EMOM 8 1.200/180 m Row (0:45) 2.0:30 Max Kipping HSPU / Dumbbell Push Press   3sets 1:00 Dumbbell Strict Press 2:00 Recovery Cardio 1:00 Alt. Superman 2:00 Recovery Cardio   3-4×15 Band Pull-Up Rest 1:30   Metcon…

Warm Up: 3 rds 10 bent over revers fly 1,25-2,5 plate 10 half burpee 10 box steps 50 jumping jack   Partnerwod: 1000 m row 50 burpee box jump overs 100 wall ball 1000 m row 50 alt. db hang clean & jerk 100 alt db snatch 1000 m row 50 db hang sq clean…

Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers   12 Days of Christmas   1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…

Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10 Half Burpee 30 Flutter Kick     Strength Push Jerk  1×5 67% 1×5 71% 1×4 78% 2×4 84%   Strict Press 10:00 to 3RM Max + 2×3 90% 3RM   Metcon  2-2-2-3 Min Work/ 1:00 Rest 10 Lateral Burpee Box Jump Over 60/50cm 20 V-Up…

Warm up: 3 min cardio Emom 6’ 8 toes up dumbell rdl 16 heels over db kb 50 single under   Strength: Every 4 min x3 =12 min max rep deficit push up 30 rest 10 double kb hang snatch 24/16 kg   Metcon: Level 1 Emom 40  (macho man barbell) Level 2 Emom 28 (macho man…