2026.08.06 – Csütörtök

Warm up: 3 min cardio Amrap 5′ 5 mu clean 10/10 front rack opener 5 front squat 5 strict press 5 push press 5 power jerk   Strength: Every 4×3=12 min 3 clean and jerk @70-75% 9 touch and go clean and jerk 60/45 kg   Metcon: Tc 15′ 6 rds 2 rope climb 12 kettlebell…

Warm up: 3x 1′ Bike 10-10 Half kneeling single arm strict press 5 Inchworm 20 Banded face pull 10″-20″ Ring support hold Skill: Part 1: 21 Strict HSPU 21 Strict Ring dip 21 Push up 15 Strict HSPU 15 Strict ring dip 15 Push up 9 Strict HSPU 9 Strict ring dip 9 Push up…

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′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 78% Riser snatch pull 3×4 @ 90% Metcon: 5x AMRAP 3 16/32 D/S under 8 DB alt…

Warm up: 3 min cardio 2×3 muscle snatch+3ohs+3clean pull+3front squat+3 power jerk   Strength: Emom 16′ 1: 5 power snatch 60% 2: 15/12 cal cardio 3: 5 power clean 60% 4: rest   Metcon: Amrap 12′ 10 dumbbell snatch 22,5-15kg 15 d ball bear hug carry 20/18 cal cardio   Accessory: Deficit push up 2x…

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…