2025.01.22. Szerda

Warm up: 15/12 cal row 10/10 cossack squat 20 band pull apart 40 sec plank   Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 85-88 % 2x(1+1+1) 89-92 %   Front squat: 5×3 82,5 %   Metcon: 5 rds 3 wall walk 5 snatch 60/40 kg 7 lateral burpee 9 t2b   Accessory: 4 sets…

Wu: 3 rds 20 banded pull 10/10/10 I/Y/T 25 m  ↔️ kb front rack carry   Strength Emom 10”: Odd: 20-25 banded triceps Even: 6-10 deadlift 50-60 %     Metcon: 3 rds 36 hrpu 24 jumping lunges 12 pull up / ring row x1,5 6 reverse burpee   SMR & STRECHING      

Warm Up: 2 – 3 rds 4×10/10 Bodyweight lunge to box step up 20-30 banded deadbug 20-30 pallof press L/R   Strength: Emom 16′ – 12-16 Alt dumbell bench press – 12 dumbell bench row – 8-10 dumbell strict press – 8-12 chin up   Metcon: 21 – 15 – 9 Front Squat 50/35  Burpee…

Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row   Strength: E2x5 20 Heavy renagade row   Metcon:  4 rds 1000 m run 20 strict press 40/25 kg 8 sand bag / d-ball clean 10 sand bag / d-ball squat 10 pull up 10 strict hspu /…

Warm up 3 x  1 min cardio 20 banded good morning 5 inchworm 10 barbell side twist   Back Squat 5x 62% 5x 67% 5x 71% 5x 76%   Front Squat 5x 60% 3×5 65%   Metcon: 4 rds 1000/800 m row 3-5 rope climb    

Warm up: 2 sets 15/12 cal cardio 10/10 pec strech on the rig 10/10 lat strech on the rig 10/10  one leg glute bridge 10/10 one leg romanian deadlift   Strength: 4×3 Deadlift @70-80 % 8-6-6 @45-55 %   Metcon:  Amrap 15 15 T2b 10 box jump over / step down 5 wall walk  …