2026.09.24 – Csütörtök

Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 2×5 @ 70-80% 2×3 @ 75-85% Front squat 2×15 @ 55-65% Metcon: For time: Buy-in: 150/300 D/S under 4x 20 GHD sit up…

Warm up: 3′ Ski 2x 10-10 Pec stretch on rig 10 Banded Z press 10-10 Lat stretch on rig 10 Alt lunge w/ lat flexion Strength:  5x 8 Strict press @ 65% Metcon: Every 2′ for 24′ 1: 40″ Max GHD sit up 2: 40″ Max dDB Thruster @2×15/12kg 3: 40″ Max Rope climb 4: 40″…

Warm up: 3 rds 100 simple under 10 snow angel 10 scapula pull up 10 air squat   Strength: 5×8 shoulder press +10%   Metcon: 3 rds 30 russian kb swing 30 goblet squat 30 abmat sit up 100 du/200 su   Accessory:  3 sets 20 alt hummer biceps curls 20 triceps kicks    

Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Deadlift 10 Hang muscle clean 10 Strict press 10 Front squat Strength: 3x 1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50% 4x 1 Squat clean + 1 Split jerk @…

Warm up: 2x 12/10 cal cardio 5 Walk out + push up 10 GHD back extension 10 Air squat 5-5 single arm ring row 30″ Hollow hold Cardio/Metcon: 4-5x 60/120 D./S. under 30 cal row 15 Pull up 15 Burpee over rower 15 V-up   *rest 1’30”

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 Strength: Back squat 1×1 @ 90% 3×3 @ 82% Front squat 4×3 @ 75% Metcon: 8x 30/60 D/S under 16 Goblet Alt lunge @22.5/15kg 16 T2B Accessory: 3x 20 Reverse hyper 3x…