2026.08.27 – Csütörtök

Warm up: 3x 1’30” Bike 10-10 Lateral lunge 15 Med ball sq 30″ Front plank on hands Strength: Back sq 6×5 @ 80-85% Skill: 3x 2kör 4 Shuttle run (7.5-7.5m) 2-6 RMU / C2B 8 HSPU / 8-12 push up *rest 3′ btw sets Cardio: 3x AMRAP 7′ +5 cal  Assault bike +5 cal Ski +5…

Wu: 3:00 cardio 2 sets 10/10 pec strech on rig 10 banded press 10/10 lat strech on rig 10 alt lunge w/lateral flexion   Strength: 5×3 strict press @75-85%   Metcon: 2 sets: Amrap 3′ 8 dumbbell snatch 22,5/15kg 4 burpee box jump overs rest 1:00 Amrap 3′ 8 db havng clean and jerk 8…

Warm up: 3 min cardio 2 sets 10/10 posterior hip strech 10/10 forward lunge 10/10 front rack openers 10/10 side plank hip touch   Strength: Emom 10′ Squat clean & jerk  1+1 @75-85%   Back squat: Build to 1 RM   Metcon: 3 sets 50 du / 100 su 10 hspu 20 single dumbbell box…

Warm up: 3′ 2x 10-10 Pec stretch on ring 8-8 Single arm ring row 10 Sots press w/ PVC or empty BB 5 Inchworm Strength: 5x 2 Bench press @85-90% Metcon: For time: 3x 8 dDB thruster @2×22.5/15kg 8 T2B 2x 12 Thruster @45/30kg 12 C2B 1x 24 Wall ball @9/6kg 24 Burpee pull up…

Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Front squat + Split jerk 2x(1+2+1+2+1)@ 73% 2x(1+1+1+1+1)@ 78% Clean pull 3×4…

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 Strength: 6x 4 Strict press @ 80-85% Metcon: 2-2-2-3′ Work / 1′ Rest 15/12 cal row 10 Burpee box jump over In remaining time MAX rep GHD sit up Accessory: Deficit strict HSPU…