2025.03.24. Hétfő

Warm up: 3 rds 15/12 cal cardio 20 glute bridge pause top 10/10 single arm dumbbel upright row 20 heels over db-kb   Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 80% 2x(1+1+1+1+1) 85%   Emom 9’ 8 Back Squat 60-65% 3 clean pull  +10 kg 4…

Warm-Up 3sets 15 Cal Cardio 10/10 Single Arm Strict Press 15 Banded Face Pull 10 Dumbell RomanDL   Strength 3×3 Bench Press 70% Rest 1:00   Metcon EMOM 20 1.15/12 Cal Row (0:45) 2.50 Double Under/100 Simple Under (0:45)   Accessory 3×12/12 Dumbbell Row Rest 1:00   100 reps Barbell Curl

Warm up: 3 sets 15/12 cal row 10 overhead squat w. barbell 10/10 single arm dumbbell upright row 30” hollow hold   Strength: High hang squat snatch + low hang squat snatch + squat snatch + ohs 3 x (1+1+1+1) 75-80%   Front Squat: 5×3 80-85%   Metcon: 15-10-5 Bar muscle up / burpee pull…

Warm Up: 15/12 cal skierg 50 single under 10/10 single arm ring row :30 banded deadbug   Skill  / Strength: 10 min Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up  Rx: Max unbroken ring or bar muscle up 3 sets: 3x 5-8 Ring or Bar mu 4×8 strict press @58-68%…

Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 20 Glute Bridge   Strength  8 sets (Every 1:30) 0:40 Cardio 2 Touch & Go Power Snatch 65-70%   20 sets (Every 0:30) 1 Deadlift 67%   Metcon EMOM 20 1.0:45 Cal Bike/Assault Bike 2.1-2 Rope Climb/3-6 Strict Pull-Up 3.0:45 Cal Row/Ski 4.7,5 m Dumbbell…

Warm-up 3 sets 5 inchworm 20 Jumpig jack 15 Glute Bridge   Metcon 6-8 sets 400 m Row,Ski / 800 m Bike / 0,5 mérföld Assault Bike 20 WB 9/6 25 m Burpee Broad Jump 50 m WB Walking Lunge 9/6 100 m Inga Run (4x25m) 20 Sit up   SMR