2025.03.07. Péntek

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…

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 1×5 55% 1×5 65% 1×5 75%   Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…

Wu: 3rds 30 mountain climbers 10 cat camel 10-10-10 I-Y-T 10 russian baby makers Strenght: Every 3 min x4 10 Barbell Z-press 10 Barbell row 5-5 abs circle   Metcon: 3 sets: 24/20 Calorie Bike Erg/row/ski/aab 12 Front Squats (135/95) 8 Ring Muscle Ups /bar mu / 1,5 x pull up /  12 Front Squats…

Warm-Up 2 sets 1:30 Row 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Flutter Kick   Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 2×1 84%   Squat Snatch 1×2 74% 1×2 77% 2×1 80%   2×4 Snatch Pull 100%   Metcon Amrap 15 800 m Row 30 V-Up 400 m Row…

Warm up: 3 sets 15/12 cal row 10/10 half knee soulder pree 10 goblet sq 5 half burpee   Skill / Practice / Strength: 8-10 min Ring mu, bar mu, du, hswlk, practice  5 rds 6 shoulder press with barbell   Metcon: Every 3 min x 5 5 Power clean 60/40 kg 5 Thruster 60/40 kg…

Warm-Up 3 Sets  1:00 Cardio 10/10 DB Floor Press (easy) 10 Half Burpee 20 Flutter Kick   Strength  Heavy 5 Bench Press -then- 3×5 Bench Press (80% Heavy 5)   Metcon Amrap 15 30/25 Cal Assault/Bike 25 Burpee    Accessory  12/12 Singel Arm DB Strict Press 10/10  8/8 6/6