2026.05.20. – 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 @ 82.5-87.5% 2×1 @ 87.5-92.5% Deadlift 2×3 @ 77.5% 1×2 @ 85% 1×1 @ 92.5% Metcon: For time: 2x 20 DB alt snatch @32/22.5kg…

Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: For time: 3 Rounds 300m run 21-18-15 Pull up 3 Rounds 200m run 15-12-9 C2B 3 Rounds 100m 9-6-3 BMU Tc.: 25′

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 1×3 @ 62.5% 1×3 @ 72.5% 1x Max unbroken @ 82.5% Metcon: EMOM 20 1: 12/9 cal ski 2: 12/9 cal ski 3: 16 Alt pistol // 32…

Warm up: 3′ Bike 2x 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS Work up to a heavy 1+1+1 complex for the day Back squat 1×1 @ 85% 1×10 @ (20 RM) 100-110% 1×3 @ 80% 1×10 @…

Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up

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 @ 90% 3×3 @ 82% Front squat 4×3 @ 75% Metcon: 8x 30/60 D/S under 16 Goblet Alt lunge @22.5/15kg 16 T2B Accessory: 3x 20 Reverse hyper 3x…