2026.07.30 – Csütörtök

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 1×5 @ 67.5% 1×3 @ 77.5% 1x Max unbroken @ 87.5% 2×10 @ 55% Metcon: EMOM 40 1: 15/12 cal row 2: 7.5-15m HSW //3-5 wall walk 3: 14/11 cal…

Warm up: 3:00 Cardio 2 sets: 5 snatch dl + 5 Snatch pull + Muscle snatch + 5Power Sn + Ohs + 5 Snatch   Strength: Emom 15′ 1: 10 power snatch 45/30 kg 2: 15/12 cal cardio 3: rest   Metcon: 3 rds 600/500 row 25 t2b 15 Power clean 60/40kg   Accessoy: 3…

Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 2′ for quality -Ring support hold -Ring dip bottom hold -Plank on ring EMOM 8 6-12 Deficit push up @20X1 = explosive up, 1″ at the top, 2″…

Warm up: 3′ Cardio 2x 16 Front rack openers 8-8 Lunge w/ lateral flexion 8 OHS w/ empty BB 8 Ring kip swing Strength: DB bench press Build to heavy set of 10 *rest 2′ Max reps @ 50-60% of heavy 10 *rest 2′ Max rep push up w/ 2″ pause at top   GHD…

Warm up: 3′ Bike 3x 8-8 Front rack oponers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam @9/6kg Strength: Front sq 5×2 @ 85-90% Metcon: EMOM 24 1.: 15/12 cal row // 6 Shuttle run 2.: 10-15 T2B // 1-2 Rope climb 3.: 8 dDB box step over //…

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…