2025.03.14. Péntek

Warm up: 3rds 14 dead bug 14 bird dog 14 russian baby makers   HYROX: 750 m cardio / x2 bikerg 200 m kb carry 750 m cardio 100 m burpee broad jump 750 m cardio  200 m walking lunges 750 m cardio 100 plate push 750 m cardio 200 m kb carry 750 m…

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 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee     Strength  Back Squat 1×10 57% 1×10 62% 1×8 67% 1×8 71%   Front Squat 1×5 65% 2×5 70%   Metcon  5 sets 12 Singel Arm Devil’s Press 22,5/15kg 24 Wall Ball 9/6kg   Accessory  Weighted Strict Pull-Up/ Strict Pull-Up…

Warm-Up 3 Sets 15 Cal Cardio 20 Bodyweight Lunge 10/10 Singel Arm DB Snatch  30 Flutter Kicks     Strength  2x(1+1) Squat Snatch+Floating Snatch 75% Rest 1:00   1×1 Squat Snatch 80%   2×5 Snatch Deadlift 90% Rest 1:00   3×3 Back Squat 70% Rest 1:00   Metcon Amrap 12 12 T2B 12 WB 9/6…

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 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 16 Alt. Lunge    Skill A EMOM 10 1.200/180m Row/Ski (moderal) 2.30-50 Double Under    B EMOM 8 8/6 Cal Bike/Assault 5-10 Chest to Bar   Metcon 20 Min EMOM 1 – 24 air squats  2 – 12-18 hand release push ups  3…