2025.04.24. Csütörtök

Warm-Up   EMOM 8 1.0:45 Row 2.16 Alt. Lunge 3.0:45 Row 4.12 Alt. Hang DB Snatch(easy)   Strength    Squat Snatch 15:00 Singel or Heavy Start 70%…..+5%   Back Squat 5×3 heavy set or three Every 2:00 set Start 70%…..+5%   Metcon Amrap 15 20 Bar Facing Burpee 15 Chest to Bar 10 Clean and…

Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat   Strength  Back Squat 3×8 62%   Front Squat 3×3 72%   Cardio Row Intervals 4 sets 500m  Rest 1:30 250m  Rest 0:45 125m Sprint Rest 2:00   Accessory  Emom 6 0:30 Front Plank

Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10 Half Burpee 30 Flutter Kick     Strength Push Jerk  1×5 67% 1×5 71% 1×4 78% 2×4 84%   Strict Press 10:00 to 3RM Max + 2×3 90% 3RM   Metcon  2-2-2-3 Min Work/ 1:00 Rest 10 Lateral Burpee Box Jump Over 60/50cm 20 V-Up…

Week 11: Block 3   Warm up: 3 rds 15/12 cal cardio :30/:30 opener :30 Ring support hold 15 V-up   Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 80-85% 1-3 sets Weight of choice   Front Squat: Build to a 1 RM Example build up:…

Warm up: 3 sets 15/12 cal aab 10/10 rotating lunge 5 inchworm :30 front plank shoulder tap   Strength: Front Squat 1×10 @57% 1×8 @67% 1×6 @71% 1×4  @76%   Back Squat: 1×5 @60% 3×5 @70%   Metcon: Amrap 4 8 shuttle run 7,5 – 7,5 m = 15 m = 1 rep 6 bar…

Warm up: 3 sets 15/12 cal row 8/8 side lunge 8 split stance strict press (empty bb) 16 candlestick toe touch   Strength: Squat clean + split jerk + squat clean + split jerk 3 x (1+1+1+1) 80% Squat clean + split jerk 2 x (1+1) 85%   Deadlift: Emom10 2 reps 65%   Metcon:…