2026.07.02 – Csütörtök

Warm up: 3′ bike 3x 12 Front rack openers 8 Alt. cossack squat 8-8 Banded pallof press 5 slow OHS @ pvc/empty BB Strength: OHS 3×5 @ 60% Back squat  2×5 @ 60% Skill: 20′ Bike @ zone 2-3 *Every 2′ complete 2-6 BMU Metcon: AMRAP 10 10 T2B 15m Handstand walk 10 T2B 3 Wall…

Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 snatch Deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip Strict press 10 OHS Strength: 3x 1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-50% . Squat…

Warm up: 3x 1’30” bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 3×10 @ 50% Skill: 3x 10 D-ball/Sandbag bear hug squat Max rep RMU/BMU 15m D-ball/Sandbag bear hug carry Cardio: Every 5′ for 30′ (6 sets) 400/3500m Row 400/350m Ski

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: Bench press – Build to heavy set of 5 4x 6-10 Romanian Deadlift @ 50% tempo 31×1 Metcon: Every 4′ – 40′ (10rounds) 60m Farmer’s carry @2×24/15kg 15 T2B 300/250m row Accessory: 6x…

Warm up: 3 min cardio 2 sets 10 snatch grip rdl 10 Hang muscle snatch 5 snatch balance :30-1:00 OHS bottom hold   Strength: 3x(1+5) Squat snatch + sots position Squat snatch 3×1 @70-75% 2×1 @75-80%   Metcon: Amrap 15′ 32 cal cardio 8 deadlift 100/60kg 4 wall walk   Accessory: 3 sets: 10 dumbbell…

Warm up: 2 min cardio Amrap 5′ 8/8 one leg hip thrust 8/8 one leg romanian deadlift 15 barbell good morning   Strength: Every 2 min x5 = 10 min 3 deadlift @2121 tempo 70-80% + 10-10 @50-60%   Metcon: CFGO 20’2 Amrap 20′ 4 dumbbell thruster 2×22,5 / 2×15 kg 6 ttb 24 double…