Warm up:
3:00 Skierg
2×5 Snatch Deadlift
2×5 Snatch Pull
2×5 Muscle snatch
2×5 Power snatch
2×5 Ohs
2×5 Squat snatch
Strength:
3 sets
3 snatch @75%
15 Touch and go Snatch 35/25 kg
Metcon:
Amrap 6′
3-3-3-6-6-6-9-9-9–12-12-12….
Power clean 60-85/35-55kg
Strict HSPU / HSPU / Pike Push up / hand realese push up
3 min rest
Amrap 6′
Power clean 40-60 / 25-40kg
HSPU / Pike push up / HRPU
Accessory:
Tempo Dumbbell bench press @2020
5x :30 max reps
Wu: 3 rds 10 “S” 10 90/90” 30 m bear walk HYROX: 2 rds 300 m inga run 30 wall ball heavy 12/9 600 m cardio / x2 bikeerg 60 m lunges w. Double kb 60 m burpee broad jump 300 m inga run 30 toes to bar 600 m cardio / x2 bikeerg…
Warm up 3 x 1 min cardio 20 banded good morning 5 inchworm 10 barbell side twist Back Squat 5x 62% 5x 67% 5x 71% 5x 76% Front Squat 5x 60% 3×5 65% Metcon: 4 rds 1000/800 m row 3-5 rope climb
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…
!!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 cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90% Metcon: Nancy 5 rds 400…
Warm-Up 3 sets 1:30 Cardio 8/8 DB Half Kneeling Single Strict Press 6/6 DB Clean & Jerk 6 inchworm Strength Push Press 1×10 60% 1×8 63% 1×8 66% Strict Press 8 Rep Max (10:00) + 2×8 95% of 10 RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 2-3 Rope Climb 15 Bar Facing…
