2025.11.17. Hétfő

Warm up: 3 rds 15/12 cal row 20 bodyweight lunges 10/10 single upright row 20 russian twist   Strength: High hang snatch + Snatch + Ohs 2x (1+1+2) 67-70 % 2x (1+1+1) 72-75 % Front squat 5×3 67%   Metcon: 40-30-20 Burpee 12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull…

Warm up: 3 min cardio Emom 6 10 jumping air squat 20 banded pull apart 30 bw russian twist   Strength: Pause squat : 2sec hold bottom Every 2:00 x 8:00 (4sets) Sets 1-2: 3 reps 63% Sets 3: 3 reps 68% Sets 4: 3 reps 72%   Metcon: Emom 32′ 1: 14/11 AAB 2:…

Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat   Strength  Back Squat 3×8 60%   Front Squat 3×3 70%   Cardio Row Intervals 4 sets 500 m  Rest 1:00 300 m Rest 0:30 200 m Rest 1:00   Accessory  EMOM 6 0:30-0:40 Front Plank on Hand

Warm-Up 2 sets 1:30 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat   Strength  Bench Press 1×10 50% 1×8 58% 3×8 65%   Metcon For Time 15-12-9 Bar Muscle-Up / Burpee pull up 12-9-6 Box Jump Over 60/50cm   Accessory  3 Sets 30 Flutter Kicks 0:30 Bicycle Kick Crunch

Warm up:   3 set 15/12 cal cardio 10/10 single leg glute bridge 10 sots press empty barbell 30” hollow hold   Strength: Strict press: Build to 1 RM 10 reps 50 % 8 reps 60% 4 reps 65% 3 reps 72% 2 reps 78% 4-5 x1 reps 84-90-96-102-103+ %   Emom 6’ 2 Split…

Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 15 Band Pull Apart     Strength  Push Press 1×10 55% 1×8 58% 1×6 61% 1×4 72%   Strict Press  4×8 90% of 8RM   Metcon  2-2-2-3 Min Work/ 1:00 Rest 6 Burpee Pull-Up (RX: 4-6 Ring Muscle-Up) 14/11 Cal Cardio…