2025.08.01. Péntek

Warm-Up 3 Sets 15 Cal Cardio 20 Bodyweight Lunge 10/10 Singel Arm DB Snatch  30 Flutter Kicks     Strength  2x(1+1) Squat Snatch+Floating Snatch 75% Rest 1:00   1×1 Squat Snatch 80%   2×5 Snatch Deadlift 90% Rest 1:00   3×3 Back Squat 70% Rest 1:00   Metcon Amrap 12 12 T2B 12 WB 9/6…

Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 20 Glute Bridge   Strength  8 sets (Every 1:30) 0:40 Cardio 2 Touch & Go Power Snatch 65-70%   20 sets (Every 0:30) 1 Deadlift 67%   Metcon EMOM 20 1.0:45 Cal Bike/Assault Bike 2.1-2 Rope Climb/3-6 Strict Pull-Up 3.0:45 Cal Row/Ski 4.7,5 m Dumbbell…

Warm up: 3 sets 15/12 cal cardio 50 single under 5/5 windmill 16 starfish   Strength: Squat clean + hang clean + split jerk 3x(1+1+2) RPE 8-9 (75-80%)   Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg   Metcon: 4 rds 100 du / 200 su 40-30-20-10 T2b 25 wall ball…

Warm-Up 3sets  1:00 Cardio 10/10 Ring Row 5 inchworm 15 Banded  Face Pull   Skill Chest to Bar EMOM 16 1.0:10-0:20 Chest to Bar Hold 2.10-15 Bar or Ring Kip Swings 3.10-15 Band Assisted Chest to Bar  4.Rest   Cardio 5 sets 250/200 m ski/row 25-20-15-10-5 Burpee  Rest 1:00 Between Sets   Accessory  EMOM 9…

Warm-up 3 Sets 15 Cal Cardio 20 Banded Good Morning 10 Ring Row 0:30/0:30 Side Plank Strength  EMOM 12 1. 8/8 Dumbbell Lateral Raise 2. 12 Dumbbell Push Press 3. 0:30 Banded Tricep Pushdown Banded Assisted Strict Pull-Up 2×20 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 40/25kg Bar Facing Burpee Accessory 2:00 Front Plank 2:00 Hollow…

Warm up: 3 sets 15/12 cal ski 10/10 Single leg glute bridge 8 sots press 15 v up   Strength: Squat snatch 4×2 75% Snatch pull to hold + Floating Snatch pull + Snatch pull 3x(1+1+2) 83-88%   Metcon: 5000/4000 m row Every 2:00 5 Box jump 75/60 cm + 5 burpee   Accessory: 3x(:40-1:00)…