2026.08.13 – Csütörtök

Warm up: 3 sets: 15/12 cal cardio 8/8 scorpio 6/6 cat camel 3/3 single arm rope row   Strength: Shoulder press climbing heavy 2×10 2×8 2×6 2×4   Metcon: 5 rds 15 cal row 2 rope climb 6 double kb squat clean 24/16 kg   Accessory: 3 sets max barbell biceps max barbell triceps 1…

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×10 OHS 2×2 @ 83-85% 2×2 @ 88-90% Deadlift 4×1 @ 90% Every 30″ – 4′ (8 sets)…

Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 2x(1+1+1+1) @ 75% Squat clean + Split…

Warm up: 2x 12/10 cal cardio 5 Inchworm 10 GHD back extension 10 Air squat 2 Wall walk 5 Slow strict pull up 30″ Plank Metcon: 4x 30 GHD sit up / V-up 24 Pull up 18 Alt pistol 12 Power snatch @ 40/30kg 6 BMU/Burpee pull up *rest 3′ btw sets  

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′ bike 2x 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS w/ 3″ descent 3x(1+1+1) @ 70% Back squat 3×5 @ 60% Metcon: 20-15-10-5 Power snatch @ 50/35kg Box jump Accessory: 3-4x 20″-40″ GHD ab hold…