2025.01.01. Szerda

Warm up: 3 sets 15/12 cal aab 20 bodyweight lunge 8/8 single arm ring row :20 Hangong L-sit hold   Strength: Squat snatch: 5×1 @85-90% Snatch deadlift: 5×2 3 position snatch deadlift :02 pause position   Metcon: 10 rds 9 deadlift 70/45 kg 6 hang power clean 70/45 kg 1 rope climb 200 m run…

Wu: 3 rds 12 bird dog 12 dead bug 12 alt rdl   Hyrox 1000 m row 50 m walking lunges 50 m kb carry 800 m row 50 m walking lunges 50 m kb carry 600 m row 50 m walking lunges 50 m kb carry 400 m row 50 m walking lunges 50…

Warm up: 3 sets 15/12 cal Assault bike 10/10 Single leg dumbbell RDL 20 Banded face pull :30 Front plank shoulder tap   Strength: Front Squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85%   Back Squat: 1×5 68% 1×5 72% 1×5 76% 1×5 80%   Metcon: Amrap 4′ 24 wall ball 9/6kg…

    Warm up: 15/12 cal row 15 goblet squat 15 banded upright row :30/:30 side plank   Strength: Back squat 1×3 @55 % 1×3 @59% 2×3 @63%   Front squat 1×3 @55% 1×3 @59% 2×3 @63%   Metcon: Amrap 4’ 30 burpee 40/30 cal row 30 alt pistol 3 rope climb   rest 2…

Warm up: 3 sets 12 scorpions 12 deadbug 24 m bear walk   Metcon: Amrap 40’ 1000 m run / 1200 m row 50 push press 40/30 kg 50 sit up 50 bench row 40/30 kg 50 plank twist 50 bench press 60/40 kg / floor press w. Dumbell/ plate 50 back squat 60/40 kg…

Warm up: 3 sets 15/12 cal cardio 15 banded front squat 8 split stance strict press 30/30 s side plank   Strength: Squat clean + Hang clean + Split jerk 3x(1+1+2) 70-75 % Emom 6’ 3 back squat 70-75%   Metcon: 4 rds 3 rope climb 5 clean & jerk 85/60 kg  lvl2: 60/40 lvl3:…