2026.09.02 – Szerda

Warm up: 3′ Cardio 2x 5 Inchworm  10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 500m Run 12 BMU 15m HSW 400m Run 9 BMU 15m HSW 300m Run 6 BMU 15m HSW 200m Run 3 BMU 15m HSW

Warm up: 2 min cardio 2 sets: 10/10 anterior hip pulse on box 10/10 adductor strech on box 10/10 posterior hip strechon box 10/10 pec strech on rig 10/10 lat strech on rig 15 banded face pull   2 sets: 6 snatch deadlift 5 muscle snatch 4 power snatch 3 overhead squat 2 snatch  …

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 +  High hang squat clean + Split jerk + Split jerk 2x(1+1+1+1) @ 65-70% Jerk dip 4×3 @ 90% Metcon: For…

Warm up: 3 min cardio + 2 sets: 10/10 posterior hip strech 10/10 forward lunge w / Floor Touch 10/10 Front Rack openers 10/10 Side plank hip touch   Strength: Emom 12: 1-4 min: Low hang power clean + front squat + squat clean + split jerk @60% 5-8 min: High Hang power clean +…

Warm up: 3′ bike 2x 10-10 Pec stretch 8-8 S.A. ring row 10 Sots press w/ PVC/empty BB 5 Inchworm Strength: 4x 4 Bench press @80-85% Metcon: For time: 4x 25/20 cal assault Bike 20 GHD sit up 12 Box jump over Accessory: 3x Max Unbroken weighted strict pull up 20″ rest Max Unbroken strict…

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…