2026.07.31 – Péntek

Warm up: 3′ SKi + 3x 10-10 Rotating posterior DB press @ 5/2.5kg 10-10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×1 @ heavy 1×3 @ 80-85% 1×6 @ 6570% Metcon: EMOM 30 1: 15/12 cal row 2: 15m Handstand walk 3: 15/12 cal C2 bike 4: 10 dDB box step…

Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 6-6 pistol to squat 30″ hollow hold Metcon: 8-10x 15 T2B 5-5 Alt pistol squat 12 Pull up 5-5 Alt pistol squat 9 dDB bench press @ 2×22.5/15kg 5-5 Alt pistol squat 6 Burpee over DB *rest 1′

Warm up: 3 sets 1:00 row 10/10 pec strech on rig 10/10 external rotation :30 mountain climber   Skill: Emom 8′ 7,5 m + handstand walk  Basic: 4 sets :40 max rep wall walk 1:20 rest :20 max rep plank shoulder tap   Metcon: 4 sets: Amrap 2′ : Max cal row Amrap 2′ :…

Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 Banded face pull 8 Front squat Strength: EMOM 8 2 Front squat @ 65% After your 8th set, complete 50 Wall ball Metcon: For time: 50-40-30-20-10 cal Assault bike Burpee Tc.: 25′ Accessory:…

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: 3x 1′ Row 10-10 Cossack squat 10-10 Banded Single leg glute bridge 8 Muscle snatch 2-3x 7 Snatch deadlift 7 Hang muscle snatch 7 Snatch balance Strength: EMOM 12 1: 3 Squat snatch @ 60-70% 2: 2 Squat snatch @ 70-75% 3: 1 Squat snatch @ 75-80% 4: rest Back squat Every 2′…