2025.01.25. Szombat

Warm-Up 3 sets 1:00 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 6 Inchworm     Strength Overhead Squat 1×5 50% 3×5 60% 1×5 50%   Squat Snatch 2×3 67% 2×3 70% 3×1 74%   Metcon Amrap 20 40 Cal Bike/Row/Ski 12 HSPU 30 m Farmer Carry 2×24/16kg(15-15m) 10 Shuttle Run (15m 1 Shuttle Run)

Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart     Strength  Back Squat 10 57% 8 67% 6 71% 4 76%   Front Squat 1×5 60% 2×5 70%   Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00   Accessory  Emom 6 0:10-0:30 L-Sit Hold

Warm up: 3 rds 15/12 cal 20 banded good morning 10/10 single arm ring row :40 front plank   Strength: 3×10 strict press banded kettlebell on barbell 3×10/10 top down gorilla row 2x Max unboken Diamond push up   Metcon: 3 rds 30 m dual kettlebell front rack carry 24/26 20 cal row 10 push press 5 wall…

Warm up: 3 rds 15/12 cal row 20 bodyweight lunge 10/10 one arm dumbbel upright row :30 hanging knee tuck hold   Strength: Squat clean + hang clean + split jerk Build to heavy complex (1+1+2) 3x (1+1+2) 75%   Emom 8’ 3 Back squat 75-80%   Metcon: Rope climb 5-4-3-2-1 Thruster 20-16-12-8-4 Chest to bar/…

Wu: Emom 9 ‘ 40″ plank to push up 40″ wall sit hold 40″ simple under   Strength: 6 x 3 Bench Press (climbing heavy)   Metcon: Rouge Pump Challange 2000 m row Then : max reps bench press Rx:  Bodyweight male: 100 % ,  female: 75 % Scaled: 50%    3-4 sets: 10 pendlay row…

Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 10/10 DB Snatch  30 Flutter Kick 60 Simple Under   Strength  Back Squat 1×4 71% 3×4 76%   Metcon  For Time 25 Power Snatch 35/25kg 150 DU 50 T2B 25 Power Snatch  50 T2B 150 DU 25 Power Snatch    Time Cap: 18:00   Accessory  Barbell Bicep…