2026.08.14 – Péntek

Warm up: 3′ Cardio 2x 5 Inchworm  10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: AMRAP 25 5 BMU 10m Handstand walk 15 Box jump over

Warm up: 3 min bike 2 sets 10/10 posterior hip strech 10/10 forward lunge w/florr touch 10/10 Front rack openers 10/10 Side plank hip touch   Strength: Squat clean + Front sq + Split Jerk Emom 5′ 1+1+1 @60% Emom 5′ 1+1+1 @65%   Back Squat 5×3 @70%   Metcon: 18 c2b 15 m single…

Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 snatch Deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip Strict press 10 OHS Strength: 5x 3 Dip snatch + 2 Snatch balance 2x 1 Squat Snatch @ 65-75% 3x 4 Back squat @60-65%…

Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 snatch Deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip Strict press 10 OHS Strength: 3x 1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-50% . Squat…

Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Stregth: Strict press 3×5 @ 65% For time: 30 Strict Handstand push up Tc.: 10′ Metcon: 4x AMRAP 4 10 Shuttle run (7.5-7.5m) 2 Rope climb 60/120 D/S under Max rep box…

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: OHS 2×2 @ 82.5-87.5% 2×1 @ 87.5-92.5% Deadlift 2×3 @ 77.5% 1×2 @ 85% 1×1 @ 92.5% Metcon: For time: 2x 20 DB alt snatch @32/22.5kg…