2025.04.09. Szerda

Warm up 0:00-10:00 1. Mayhem Hip Halo Activation     * 10 Side step R/L     * 10 Forward/Backwards Walk R/L     * 10 Glute Bridges     * 10 Single Leg Glute Bridges R/L     * 10 Bird Dogs R/L     * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…

Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 8/8 DB Hang Clean 12 V-Up   Strength  Push Press 3×10 50%   Strict Press  3×6 65%   Metcon  2-2-2-3 Min Work/ 1:00 Rest 15 C2B 15/12 Cal Cardio Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg

Warm-Up 3 sets 1:00 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 6 Inchworm     Strength Overhead Squat 1×5 50% 3×5 60% 1×5 50%   Squat Snatch 2×3 67% 2×3 70% 3×1 74%   Metcon Amrap 20 40 Cal Bike/Row/Ski 12 HSPU 30 m Farmer Carry 2×24/16kg(15-15m) 10 Shuttle Run (15m 1 Shuttle Run)

Warm-Up EMOM 8 1.0:45 Cardio 2.15 Goblet Squat 3.0:45 Cardio 4.7/7 DB Hang Clean and Press   Strength  1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75%   2x(2+1) Squat Clean+Split Jerk 77-80%   EMOM 5 1 Front Squat 75%   Metcon 5 Sets (Every 4:00 1 Sets) 36 Air Squat 6 Power Clean 70% 200m…

Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat   Strength  Back Squat 1×8 62% 1×8 67% 1×6 76% 1×6 81%   Front Squat 1×5 65% 1×5 75% 1×5 80%   Cardio Row Intervals 6×500 m (Hard) Rest 0:50   Accessory  EMOM 6 0:30 Hollow Hold

Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg rdl 10 ring row  pause top hold 30 sec hollow hold   Strength: Squat Celan+split jerk+squat clean+front squat+split jerk 2x (1+2+1+2+1) 65% 2x (1+1+1+1+1) 70%   Back Squat : Emom 6: 3 reps 65-70%   Metcon: 5 rds 15/12 cal row 1 rope climb 10…