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 ab hold
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: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71% Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…
!!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 sets 15/12 cal skierg 10/10 suitcase deadlift 15 band pull apart 20 heels over db-kb Strength: 8 Barbell RDL 55% 20 Banded goodmorning Metcon: 3 rds 10 Sand bag / Slam ball clean 8 Sand bag bear hug lunges step 6 man maker 22,5/15 kg 4 bar mu 6 burpee pull…
Warm up: 3 sets 15/12 cal cardio 20 glute bridge 5 inchworm 10/10 pallof press Strength: 4 sets 10 Romanian deadlift 40-70 kg 15 Glute bridge with barbell 20 Banded good morning Metcon: 3 rds 500 m run / 600 m row 20 double kettlebell clean and jerk 20/12 500 m row 30 m…
Warm-Up 3 sets 1:00 Cardio 10/10 Singel Arm DB Clean 8/8 Singel Arm Ring Rowl Strength 8 Sets (Every sets 1:30) 0:40 Bike/Ski/Row 2 Touch & Go Power Clean 65-70% Metcon EMOM 28 1.0:45 Cal Bike/Assault 2.60 DU/80 Simple Under 3.0:45 Cal Ski/Row 4.8 KB Goblet Alt. Box Step-Up 24/16kg 60/50cm SMR
