2025.02.02. Vasárnap

Warm-Up EMOM 8 1.0:45 Row 2.10 Good Morning 3.0:45 Row 4.15 Band Pull Apart   Strength  Squat Clean+ Split Jerk Take 15:00 Singel or Heavy Start 70%…..+5%   Front Squat 6×1 or Heavy Every 2:00 set Start 70%…..+5%   Metcon Amrap 10 300 m Bike Erg 15 Deadlift 85/60kg 10 Push Up   SMR

Warm up: 15/12 cal row 10/10 Single leg dumbbell Rdl 8 ring row 20 heels over db-kb   Strength:   Back Squat Build to 3 RM   Front squat 1×5 @61% 1×5 @66% 1×5 @71% 1×5 @75%   Metcon: Amrap 6′ 20 Alt pistol 6x5m hswlk 6×10 bear walk 40/32 cal row   rest 2′…

Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 0:30 Handstand Hold   Strength Overhead Squat 1×5 68% 1×4 73% 1×3 79%   Squat Snatch EMOM 9 1×3 67% 1×2 70% 1×1 74%   2×4 Snatch Pull 97%   Metcon Amrap 18 1600m Run 45 HSPU Max Cal Cardio

Warm Up: 3 rds 10 bent over revers fly 1,25-2,5 plate 10 half burpee 10 box steps 50 jumping jack   Partnerwod: 1000 m row 50 burpee box jump overs 100 wall ball 1000 m row 50 alt. db hang clean & jerk 100 alt db snatch 1000 m row 50 db hang sq clean…

Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee   Strength: 4 rds 500 m run / 600 m row 10 strict pull up 10 dumbbell bench row   4 rds 500 m run / 600 m row 10 bench press bodyweight 10 clap push up  …

Week 11: Block 3   Warm up: 3 rds 15/12 cal cardio :30/:30 opener :30 Ring support hold 15 V-up   Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 80-85% 1-3 sets Weight of choice   Front Squat: Build to a 1 RM Example build up:…