2025.05.12. Hétfő

Wu: 3 rds 12 toe touch 6 bb kang sq 12 bb good morning 6/6 one leg bb rdl   Strength:  Deadlift 5x 8-10 (climbing)   Metcon: 3 rds 25 wall ball 75 du 25 hrpu   3-4 set 25 band triceps 15 ring skull chrusher   SMR & STRECHING          

Week 2.   Warm up: 2min aab, row, skierg 2 sets 10/10 posterior hip strech 10 sots press pvc or BB 20 walking lunge overhead lateral flexion   Strength: Emom 12′ Min: 1-4 high hang snatch + squat snatch + overhead sq 65% Min 4-8: Hang snatch + Squat snatch 70% Min 9-12: Squat snatch…

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: 3 sets: 15/12 cal row 20 glute bride / 0:1pause top 12/12 side plank rotation   Strength: Squat clean + Split Jerk + Squat clean + Front Squat + Split jerk Build to heavy 1+1+1+1+1 (85%+) 3x(1+1+1+1+1) 75%   Emom 8: 3 Back squat 67,5-72,5%   Metcon: 5 rds 21 Box jump over…

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 15 Band pull apart 20 Line Hops 10 Cossack Squat (5/5)     Skill 5-10-15-20-25-30-35-40-45-50-……….15-10-5 Unbroken Double Unders Rest: 0:30   For Time 80 Chest to Bar Tip: (5-10 sets)   Metcon For Time 1000 m Row 60 T2B 40 Alt. Pistol 20 Cluster 60/45 kg   Scald:  1000 m…