Warm up:
3 sets
15/12 cal ski
5/5 lunge to step up
20 banded face up
:40 front plank
Strength:
Build to 3 Rm front squat
Back squat:
5 reps @68%
5 reps @72%
5 reps @76%
5 reps @80%
Metcon:
Amrap 5’
30/22 cal row
22,5 m hswlk / 50 m tiger walk / 4-6 wall walk
Amrap 5’
10 shuttle run 7,5 m <~> 7,5 m
4 rope climb
Amrap 5’
20/15 cal row
15 m hswlk / 30 tiger walk / 3-5 wall walk
Amrap 5’
7 shuttle run
3 rope climb
Accessory:
Emom 10’
10-15 t2b
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%…
Wu: 3 rds 20 banded pull 10/10/10 I/Y/T 25 m ↔️ kb front rack carry Strength Emom 10”: Odd: 20-25 banded triceps Even: 6-10 deadlift 50-60 % Metcon: 3 rds 36 hrpu 24 jumping lunges 12 pull up / ring row x1,5 6 reverse burpee SMR & STRECHING
Warm up: 3 rds 15/12 cal cardio 20 bodyweight walking lunge 10/10 windmill 20 v-ups Strength: 3 sets 6 deadlift 76% 6 seated box jump Emom 5’ 30” Jumping box step up Metcon: 40-30-20-10 Dumbell snatch 22,5/15 kg 10-8-6-4-2 Bar mu/ burpee pull up Accessory: 4 set 25 prone hamstring curl…
Warm up: 3 min cardio /run, row, ski, bike/ 3x 10 jumping air squat 20 heels over db-kb 10/10 single arm upright row Strength: Squat clean & Jerk: 3x/1+1/ 80% Deadlift: 3×5 50-60-70 % Metcon: Emom 28’ -15/11 cal bike -8-12 SHSPU, x 1,5 push up -1 round macho man /3pcl+3fsq+3jerk/ rx: 70/50…
!!BÚÉK!! Wu: 2 rds 50 plate hops 10 hamstring walks 10 snow angel Then 2 rds 8/8 one leg rdl 8/8 shoulder press+windmill 16 alt v-ups WOD: 2025 20 rds 2 man maker 0 muscle up 2 wall walk 5 burpee
Warm up: 3 set: 10/10 db one leg rdl 5 inchworm + snow angel 10/10 donkey kicks 5/5 db clean & press 10 frog pump Emom 6’ x 6 = 36 min 3 cluster 60/40 kg 5 thruster 200 m run / 300 m row 6 sand bag clean 9 toes to bar 200…
