2026.09.14 – Hétfő

Warm up: 3′ Assault bike 2x 15-15 Front rack openers 5 Hang SQ clean 5 Split jerk 5 Thruster w/ 2″ pause at top Strength: Clean pull + Power Clean + High Hang SQ Clean + Power jerk 3x (1+1+1+1) @ 40-60% SQ clean + High hang sq clean + Split jerk 2x (1+1+1) @70-80%…

Warm up: 3 min cardio 2 sets: 10/10 Posterior hip strech 10 sots press 20 walking lunges overhead lateral felxion   Strength: Snatch: Emom 12′ 1-4 min: 1 snatch + 2 ohs 68% 4-8 min: 1 snatch + 1 Overhead squat 73% 8-12 min: 1 snatch 78%   Back Squat: 1×3 @72-77% 1×2 @77-82% 1×1…

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: 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…

Warm up: 3′ Cardio 2x 16 Front rack openers 5-5 Lunge + twist 5 Muscle clean 5 Strict press 5 OHS 30″ Hollow hold Strength: Hang sq snatch + Sq snatch w/ 2″ pause in receiving position 4x(1+1) @ 60-70% Matcon: 3x 50 Double under 10 OHS @50/35kg 50 Double under 20 Power clean @50/35kg 50 Double under…

Warm up: 3 rds 15/12 cal cardio 20 plank to push up 50 m walking lunges   Strength: Emom 4 x 5 =15 min 8-12 chin up 8 bench press heavy 12-15 Weighted sit up   Metcon: Amrap 12′ 4 sand bag clean 6 strict hspu / hspu / pike push up 8 dumbbells thruster 22,5/15 kg  …

Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 4×8 @ 65-75% Strict Handstand push up //box pike handstand push up 5×5 Metcon: 5x 18/13 cal ski 3 Wall walk 2 Rope climb 2 Wall walk 1 Rope climb *rest 1′ btw sets…