2026.01.07. Szerda

Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 Banded face pull 8 Front squat Strength: Front squat 2×5 @ 70-80% 2×3 @ 75-85% OHS 2×15 @ 55-65% Metcon: AMRAP 20 500/400m Row 5-6 RMU/BMU/Burpee pull up 10 Deadlift @ 85/55kg Accessory:…

Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstend scap push up Strength: 5x 6 Strict press @75-85% 2x 12-12 Single arm incline DB bench press Metcon: 6x AMRAP 1’30” 250/200m ski In remaining time, MAX Alt. DB snatch @22.5/15kg *rest 1’30” btw sets…

Warm up: 3′ SKi + 3x 10-10 Rotating posterior DB press @ 5/2.5kg 10-10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 80% 1×3 @ 85% 1×1 @ 90% 1x Max @ 92% Metcon: EMOM 40 1: 14/11 cal row 2: 10 Burpee over rower 3: 13/10…

Warm up: 3′ bike 3x 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Strength: OHS 2×3 @ 70% Back squat  2×4 @ 60% Metcon: For time: 5x 24/18 cal row 20 Thruster @ 45/30kg 16 Bar facing burpee Accessory: 2-3x 15 Band assisted…

Warm up: 1’30” Row 1’30” Ski 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Skill: Every 1’30” x 12 sets 1: 20 Crossover single under 2-6 RMU 2: 20 Crossover single under 7.5-15m Handstand walk Strength: 3-4x 10-10 Single arm ring row 10-10 Seated…

Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 67.5% 1×3 @ 77.5% 1x Max unbroken @ 87.5% 2×10 @ 55% Metcon: EMOM 40 1: 15/12 cal row 2: 7.5-15m HSW //3-5 wall walk 3: 14/11 cal…