2025.02.28. Péntek

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 16 Band Pull Apart 8/8 DB Strict Press 16 Revers Lunge 40 Singel Under     Strength  10:00 Time Cap 5 RM Strict Press   2×5 (85-90% 5 RM)   Metcon 2 rounds For Time 100 DU 20 OHS 45/30 kg 100 DU 12 Ring MU / Burpee Pull Up…

Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat   Strength  Back Squat 1×6 67% 1×6 76% 1×3 86% 1×2 90%   Front Squat 3×4 80%   Cardio Row Intervals 3 sets 1000 m  Rest 1:20   Accessory  Emom 6 0:30 Hollow Hold

Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm     Strength  Power Clean + Power Jerk  1x 3+1 67% 1x 3+1 70% 2x 3+1 74%   Deadlift 1×3 68% 1×3 74% 1×3 80%   Metcon EMOM 20 1.7 Shuttle Run (7,5-7,5m=1 rep) 2.1 Rope Climb+7,5 m…

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:…

Warm up: 3:00 row 3 sets 12 toes up rdl 12 jumping air sq 30/30’ side plank   Strength: Tempo front squat : 3 sec  1×3 62% 1×3 67% 1×3 71%   Metcon: Emom 28’ 15/12 aab 15 ttb 7,5 m-7,5 m shuttle run 10 wall bal 15/9 kg   Accessory: 4×1 min plank