2026.08.08 – Szombat

Warm up: 3′ SKi + 3x 10 Rotating posterior DB press @ 5/2.5kg 10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: 3x 8 DB Z-press Tabata 8x 20″ on / 10″ off 50% of weight used for the 3×8 DB z-press Metcon: EMOM 30 1: 60/120 D/S under 2:…

Warm up: 3′ cardio 2x 10-10 Suitcase deadlift 15 Banded glute bridge Strength: Deadlift 5×2 @ 80-90% Metcon: EMOM 40 1.: 15/12 cal row or bike 2.: 3-5 D-ball/Sandbag clean @ 70/45kg 3.: 12/9 cal ski 4.: 15″-30″ Hanging L sit hold Accessory: Seated box jump 3×5 Depth drop + vertical jump + broad jump…

Warm up: 3′ Ski 2x 10-10 Pec stretch on rig 10 Banded Z press 10-10 Lat stretch on rig 10 Alt lunge w/ lat flexion Strength:  5x 8 Strict press @ 65% Metcon: Every 2′ for 24′ 1: 40″ Max GHD sit up 2: 40″ Max dDB Thruster @2×15/12kg 3: 40″ Max Rope climb 4: 40″…

Warm up: 3 min cardio 2×5 Snatch deadlift, snatch pull, muscle snatch, power snatch, ohs, snatch   Strength: 3 sets 3 snatch @75% 9 touch and go snatch 43/30 kg   Metcon: 6 rds 10 deadlift 85/55kg 15 ttb 30 double under   Accessory: Tempo dumbbell bench press 2×6 2020 tempo 2×15-20 no tempo

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat Strength: 3x 1 Power clean + 2 Low hanf squat…

Warm up: 3′ cardio 2x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber Strength: Power snatch 3×2 @65% EMOM 4 1 Power snatch @70% Metcon: EMOM 40 1.: 14/11 cal row 2.: 15 C2B / 15m Handstand walk / 3-5 wall walk 3.: 13/10 cal ski 4.: 3-5 D-ball/sandbag clean @70/45kg Accessory:…