2025.03.10. Hétfő

Warm-Up 3 sets 1:00 Cardio 10/10 Singel Arm DB Clean  8/8 Singel Arm Ring Rowl   Strength  8 Sets (Every sets 1:30) 0:40 Bike/Ski/Row 2 Touch & Go Power Clean 65-70%   Metcon EMOM 28 1.0:45 Cal Bike/Assault 2.60 DU/80 Simple Under 3.0:45 Cal Ski/Row 4.8 KB Goblet Alt. Box Step-Up 24/16kg 60/50cm   SMR

Warm-Up 3 Sets 1:00 Cardio 8/8 Ring Row 6 Inchworm 0:30 Hollow Hold   3 Sets 10 Jumping Chest to Bar Pull Ups  20 KB Russian Swing (50/35) 500 m Row/Ski / 1000 m Bike   5 Sets: 50 Double Unders (or 75 Single Unders) 6 Strict Pull Ups 7 Strict Ring or Bar Dip…

Wu:  3rds  30 m bear walk 20 hollow rock 10 scorpio  5 hindu push up   Strength: Shoulder press 10-10-8-8-6-6   Metcon: 4 rds 15 t2b 12 db kb thruster 20-24 / 12-16 kg 9 burpee pull up 6 box step w. kbs 3 wall walk   3-4 set 10 barbell biceps curl last reps +…

Warm up: 3 sets 15/12 cal row 10/10 bodyweight bulgarian split squat 20 band pull apart 50 single under   Strength: Front Squat 1×8 @70% 1×8 @67% 1×6 @76% 1×6 @81%   Back Squat 1×5 @70% 1×5 @75% 2×5 @80%   Metcon: Amrap 6′ 100 du 600/500m row   rest 3:00   Amrap 6′ 20…

Warm-Up 2 sets 1:30 Cardio 10/10 DB Clean 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart   Strength  Back Squat 2×5 62% 3×5 67%   Metcon  Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg   Accessory  5×8/8 Alt. DB Bicep Curl

Warm-Up 3 sets 15 Cal Cardio 10/10 Single Arm Dumbbell Strict Press 5/5 Windmills 15 V-Up   Strength  Dumbbell Strict Press 4×12 Rest 1:00   Band Assisted Strict Pull-Up 5×15 Rest 1:30   Metcon Amrap 7 10 Power Snatch 35/25 kg 3 Bar Muscle-Up/Burpee Pull-Up   Accessory  EMOM 9 1.0:30 Hollow Hold 2.20 Candlestick Toe…