2026.05.16. – Szombat

Warm up: 3′ Cardio 2x 16 Front rack openers 8-8 Lunge w/ lateral flexion 8 OHS w/ empty BB 8 Ring kip swing Strength: DB bench press Build to heavy set of 10 *rest 2′ Max reps @ 50-60% of heavy 10 *rest 2′ Max rep push up w/ 2″ pause at top   GHD…

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) 3×10 OHS 2×2 @ 83-85% 2×2 @ 88-90% Deadlift 4×1 @ 90% Every 30″ – 4′ (8 sets)…

Warm up: 3x 10/8 cal cardio 5 Inchworm 5-5 Single arm ring row 10 Push up 3 Wall walk 10 Scap pull up Strength: 4x 10-15 Bent over row @ 65-75% 8-12 Bench press @ 70-80% Metcon: AMRAP 20′ 7.5-7.5m dDB front rack walking lunge 15 C2B/ Pull up 15 T2B 7.5-7.5m Handstand walk / Bear walk

Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+1) @ 70% Every 45″ – 6′ (8sets) 1 Rieser clean pull @ 85% Front Squat 6×2 @ 70% Metcon: AMRAP 15…

Warm up: 3′ Cardio 2x 5 Inchworm  10 Air sq 10 Push up 30″ plank 5 Strict pull up Metcon: 3x 20 GHD sit up 60/120 D/S under 3x 7 BMU 20 GHD sit up 3x 60/120 D/S under 7 BMU

Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Front squat + Split jerk 2x(1+2+1+2+1)@ 73% 2x(1+1+1+1+1)@ 78% Clean pull 3×4…