2026.04.15 – Szerda

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: OHS 2×2 @ 85-90% 2×1 @ 90% Deadlift 1×1 @ 80-85% 1×1 @ 85-90% 1×1 @ 90-95% EMOM 8 1 Speed deadlift @ 75% Metcon:…

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×8 OHS 3×2 @ 80-83% 2×2 @ 85-88% Deadlift 3×2 @ 88% EMOM 8 2 Speed deadlift @…

Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 3x Max rep Strict press @ 70% Max rep Strict press @ 60% Max rep Strict press @ 50% Metcon: 5x AMRAP 2′ 18/15 cal row 6 Power clean & jerk…

Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm  10 Air sq 10-10 Single leg RDL 30″ plank Metcon: EMOM 40 1: 15/12 cal row 2: 15 USA swing @ 32/16kg 3: 5 Wall walk 4: Rest 5: 50/100 D/S under 6: 16 alt C&J @ 22.5/15kg 7: Max Abmat sit up 8: rest

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: Back squat 1×1 @ 92.5-95% 2×2 @ 85% Front squat 3×2 @ 80-85% Metcon: 3x 21 Pull up 16 Burpee box jump over 11 HSPU *rest 1:1 Accessory: 3-4x 30″…

Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm  10 Air sq 10-10 Single leg RDL 30″ plank Metcon: 7x  20 GHD sit up 10 DB bench press 10 Alt. pistol squat 20 pull up *rest 1’30” btw sets