2025.05.20. Kedd

Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under   Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72%   Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74%   2×5 Snatch Pull 93% 1RM Snatch   Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…

Week 12. Warm up: 3 sets: 15/12 cal row 10 overhead squat 10/10 single arm dumbbell upright row :30 Hollow hold   Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + overhead squat 2x(1+1+1+1) 70%   Front Squat: 3×3 70%   Metcon: 4 rds 15 m Handstand walk / 30m…

Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 12 Half Burpee   Strength  Power Clean +Squat Clean+Power Jerk  4x 1+1+1 74%   Deadlift 1×5 65% 1×3 75% 1×1 85% 1×1 90%   Metcon EMOM 20 1. 14/11 Cal 1.Cardio (0:45) (Row/Ski) 2.15/12 Cal 2.Cardio (0:45) (Bike/Assault) 3.12 Burpee …

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…

Warm up: 3 sets 15/12 cal skierg 10/10 suitcase deadlift 15 band pull apart 20 heels over db-kb   Strength: 8 Barbell RDL 55%  20 Banded goodmorning   Metcon: 3 rds 10 Sand bag / Slam ball clean 8 Sand bag bear hug lunges step 6 man maker 22,5/15 kg 4 bar mu 6 burpee pull…

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…