2025.02.25. Kedd

Warm up: 3 sets: 15/12 cal aab 15 banded good morning 8/8 single arm kettlebell bottoms up press 10 straight leg sit up   Skill / Strength: 8 sets: 2 tempo negatives t 1-3″ deficit (tempo :05) 3x strict handstand push up 60% / box pike push up / dumbbell z-press   Bench press: 4×8 58-68%…

Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under   Strength  Bench Press 1×10 55% 1×7 63% 1×5 71% 4×4 79%   Metcon   Amrap 6 2 Bar Muscle Up (+2) 8 KB Swing 24/16kg 4 Bar Muscle Up 8 KB Swing 6 Bar Muscle Up 8 KB Swing …..  …

Warm up: 3 sets 50 jumping jack 10 russian babymakers 10 hand climb   Strength+Cardio 5 rds 20 cal assault bike 10 chin up   5rds 20 cal row 10 bench press 50-80/25-45 kg   5 rds 20 cal skierg 10 bench row 50-80/25-45 kg   5 rds 20 cal bikeerg 10 incline dumbbel bench…

Warm-Up 3sets 1:00 Cal Cardio 6/6 DB Hang Clean and Jerk 12 Glute Bridge 30 Flutter Kick   Strength  4x(3+1) Power Clean + Power Jerk 65%   Deadlift 1×5 55% 1×5 65% 1×5 75%   Metcon EMOM 20 1.14/11 Cal Bike/Assault (0:45) 2.6 T2B+3 Bar Muscle Up 3.14/11 Cal Ski/Row(0:45) 4.7,5 m Dual DB Overhead…

Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Alt. Revers Lunge 16 Birddog   Strength  5x(3+1) Power Clean + Power Jerk 65%   Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.3-6 Burpee Bar Muscle-Up  3.14/11 Cal Bike/Assault (0:45) 4.5 Front Squat  60kg

Warm up: 15/12 cal row 10/10 suitcase deadlift 15 band pull appart :30 banded psoas march   Strength: Front squat 1×10 @57% 1×8 @62% 1×6 @67% 1×6 @71% 1×6 @76%   Back squat 1×5 @60% 1×5 @70% 2×5 @75%   Metcon: Amrap 5’ 60 du / 120 su 10 power clean & jerk 60/40 kg…