2026.06.01 – Hétfő

Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 4 Bench press @ 75% 6x 4 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 1000/800m bike 8 Power clean & jerk @ 60/45kg 1-3 Rope climb Accessory: Single arm…

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 sets 50 jumping jack 6 strict t2b 8 alt scorpio 8 dumbell goblet squat   Strength: 4×10 barbell shoulder press behind neck climbing weight   Metcon: 4 rds 10 sand bag clean and over shoulder 45-70/25-45 kg 30 m sand bag bear hug carry 10 double kettlebell thruster 24/16 kg   Accessory: 4…

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) 3×6 OHS 3×2 @ 80% 3×2 @ 80-85% Deadlift 2×3 @ 85% EMOM 8 2 Speed deadlift…

Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 6-6 pistol to squat 30″ hollow hold Metcon: 8-10x 15 T2B 5-5 Alt pistol squat 12 Pull up 5-5 Alt pistol squat 9 dDB bench press @ 2×22.5/15kg 5-5 Alt pistol squat 6 Burpee over DB *rest 1′

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 2×3 @ 65% Front squat 2×3 @ 60% Tempo 33×1 (3″ down, 3″ at the bottom, aggresive stand, 1″ at the top Metcon: 3x 60/120 D/S under…