2025.07.19. Szombat

Warm-Up 2 sets 1:30 Cal Cardio 10/10DB Clean and Jerk 15 Glute Bridge 15 Goblet Squat   Strength  Squat Clean + Split Jerk  1+1 73% 1+1 78% 2×1+1 84%   Deadlift 1×5 55% 1×5 65% 1×5 75%   Metcon EMOM 20 1.15/12 Cal Bike/Assault (0:45) 2.16 Alt. Pistol / 24 Air Squat 3.14/11 Cal Ski/Row…

Wu: 3 rds 12 toe touch 6 bb kang sq 12 bb good morning 6/6 one leg bb rdl   Strength:  Deadlift 5x 8-10 (climbing)   Metcon: 3 rds 25 wall ball 75 du 25 hrpu   3-4 set 25 band triceps 15 ring skull chrusher   SMR & STRECHING          

Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat   Strength  3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 78%   2x(2+1) Squat Clean+Split Jerk 83%   2x(1+1) Squat Clean+Split Jerk 85-90%   EMOM8 1.-7. 1 Front Squat 81% 8.7 Front Squat 73%   Metcon 4 Sets of…

Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 6/6 DB Hang Snatch 30 Flutter Kick     Strength  Push Press 10 57% 10 60% 2×8 63%   4sets 10 Strict Press (90% of 10 RM)     Metcon  2-2-2-3 Min Work/ 1:00 Rest 6 Strict HSPU (8 Kipping HSPU) 15/12 Cal Cardio Max Rep…

Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10/10 DB Clean & Jerk 80 Simpla Under   Strength Push Jerk  1×5 67% 1×5 70% 1×5 73% 2×5 76%     Strict Press 10:00 to 4RM Max + 2×4 90% 4RM   Metcon  2-2-2-3 Min Work/ 1:00 Rest 3 Power Clean 70% 75 DU Max…

Warm up: 3 rds 15/12 cal row 10 goblet sq 15 banded face pull :30/:30 pallof press   Strength: Squat clean + split jerk + squat clean + split jerk 2 x (1+1+1+1) @83% 3 x (1+1) @85-90%   Emom 8’ 1-4 rds: 2 reps @73% 5-8 rds: 1 reps @76%   Metcon: For time:…