2026.06.10. – Szerda

Warm up: 1’30” Row 1’30” Ski 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Skill: Every 1’30” x 12 sets 2-4 Wall walk 1-3 BMU Bike (recovery pace) Strength: 3-4x 10-10 Single arm incline DB bench press 10-10 KB gorilla row Metcon: AMRAP 6…

Warm up: 3 rds 100 simple under 10 snow angel 10 scapula pull up 10 air squat   Strength: 5×8 shoulder press +10%   Metcon: 3 rds 30 russian kb swing 30 goblet squat 30 abmat sit up 100 du/200 su   Accessory:  3 sets 20 alt hummer biceps curls 20 triceps kicks    

Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×3 @ 70% 1×3 @ 80% 1x max reps @ 90% Metcon: For time: 6 Strict HSPU 12 Wall ball @9/6kg 24/48 D/S under 12 Strict HSPU 18 Wall ball @9/6kg 48/96 D/S under 18 Strict HSPU…

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′ Cardio 2x 5 Inchworm  10 Air sq 10 Push up 30″ plank 5 Strict pull up Metcon: 4x 200m Run/250m cardio 21 GHD sit up 14 Pull up 7 Deadlift @ 100/60 kg 14m Handstand walk 21 T2B *rest 2′

Warm up: 3′ 2x 10-10 Pec stretch on ring 8-8 Single arm ring row 10 Sots press w/ PVC or empty BB 5 Inchworm Strength: 5x 2 Bench press @85-90% Metcon: For time: 3x 8 dDB thruster @2×22.5/15kg 8 T2B 2x 12 Thruster @45/30kg 12 C2B 1x 24 Wall ball @9/6kg 24 Burpee pull up…