2026.07.09 – Csütörtök

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 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 10 Snatch grip RDL 10 Hang Muscle Snatch 5 Snatch Balance 30″-1′ OHS Bottom hold Strength: -Squat Snatch w/ Pause in Receiving Position + Sots press 3x(1+5)@ weight of choice *Rest 1′ btw sets -Squat snatch 4×1 @70% *rest 1′ 2×1 @ 80% *rest 1’30” Metcon: for time 3x 15 Shoulder…

Warm up: 3′ Ski 2x 10-10 Pec stretch on ring 10 Banded Z-press 10-10 Lat stretch on ring 10 Alt. lunge w/ lateral flexion Strength: 4x 4 Strict press @80-85% Metcon: 3x Amrap 4′ 30/24 Cal  + 5 HSPU 7 Russian Swing @32/24kg 5 No push-up burpee *Rest 2′ Btw sets Accessory: 4x Max Unbroken…

Warm up: 3x 1’30” Bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 6×4 @ 70-80% Skill: 3x 2-6 Ring MU/BMU/Burpee pull up 6 Box jump over 8 Devil press @2×22.5/15kg 6 Box jump over 2-6 Ring MU/BMU/Burpee pull up *rest 3′ btw sets Cardio: 4x 600/500m Ski…

Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch Strength: Power snatch 3×2 @ 70% EMOM 4 1 Power snatch…