2026.07.04 – Szombat

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 @ 65% 6x 4 Deadlift @ 65% Metcon: EMOM 25 1: 13/10 cal row 2: 13/10 cal row 3: 3-7 Devil’s press @ 2×22.5/15kg 4: 15/12 cal bike…

Warm up: 3 min cardio 2 sets: 10/10 Posterior hip strech 10 sots press 20 walking lunges overhead lateral felxion   Strength: Snatch: Emom 12′ 1-4 min: 1 snatch + 2 ohs 68% 4-8 min: 1 snatch + 1 Overhead squat 73% 8-12 min: 1 snatch 78%   Back Squat: 1×3 @72-77% 1×2 @77-82% 1×1…

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 1×5 @ 55% 1×5 @ 65% 1x max reps @ 75% EMOM 8  1-3 Negative Box pike handstand push up 5″ descent, top to bottom Metcon: AMRAP 6 3 Burpee box jump over…

Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: For time: 30 Strict Handstand push up //box pike handstand push up Tc.: 10′ Strict press 1×5 @ 57.5% 1×5 @ 67.5% 1 x Max reps @ 77.5% Metcon: For time: 30 GHD sit up 200m…

Warm up: 3 sets 0:45 cardio 30 jumping jack 16 alt v ups 10 wall squat   Emom 35′ 1 min: 7 Back squat 60 kg 2 min: 15 hrpu 3 min: 8 Sand bag on 4 min: 15/12 cal cardio 5 min: rest   Accessory: 3 sets 20 ghd sit up 20 barbell good…

Warm up: 3′ cardio 3x 8-8 Front rack openers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam@9/6kg Strength: Front sq 3×8 @65% Metcon: EMOM 28 1: 15/12 cal row 2: 15 T2B 3: 15/12 row 4: rest Accessory: 6x 30″ Jumping box step up 4x(15-15) Single leg glute bridge…