2026.06.05 – Péntek

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 sets 15 /12 cal cardio 10 soulder taps in hspu position 10 wall squat   Strength: 5x 2min 10 barbell bench row 10 dumbell bench row   Metcon: 4 rds 8 sand bag clean 12 hspu/pike push up/ x1,5 hrpu 14 wall ball 9/6 kg   Accessory: 3 sets: 8/8 bulgarian squat…

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…

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: 5 Inchworm 5-5 Rev. plank knee tuck 10 Air sq 5-5 Side lunge + floor touch 10 Half burpee Strength: Every 2′ for 10′ 1 Snatch + 1 Hang snatch + 1 OHS Metcon: For time: 60m OH/front rack lunge @22.5/15kg 50 DB box step up 40 GHD sit up/plate sit up 50…

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: EMOM 8 2 Front squat @ 65% After your 8th set, complete 50 Wall ball Metcon: For time: 50-40-30-20-10 cal Assault bike Burpee Tc.: 25′ Accessory:…