2025.05.21. Szerda

Warm up: 3 sets 15/12 cal row 10/10 bodyweight bulgarian split squat 20 band pull apart 50 single under   Strength: Front Squat 1×8 @70% 1×8 @67% 1×6 @76% 1×6 @81%   Back Squat 1×5 @70% 1×5 @75% 2×5 @80%   Metcon: Amrap 6′ 100 du 600/500m row   rest 3:00   Amrap 6′ 20…

Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat   Strength  Back Squat In 20:00 build to a 1RM   Cardio Row Intervals 3 sets 1000 m Rest 1:20 + Rest 1:20 + 500m Sprint     Accessory  Emom 6 0:20 L-Sit Hold

Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold   Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71%   Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…

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: 3rds 14 dead bug 14 bird dog 14 russian baby makers   HYROX: 750 m cardio / x2 bikerg 200 m kb carry 750 m cardio 100 m burpee broad jump 750 m cardio  200 m walking lunges 750 m cardio 100 plate push 750 m cardio 200 m kb carry 750 m…

Warm up: 3 sets 15/12 cal cardio 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 Front plank shoulder taps   Strength: Build to a 5 RM  @RPE 9+ then 2×10 55-65% Dumbbell incline press: 4×8 @RPE 8-9   Metcon: 3 rds 25 Am swing 24/16k 15 Burpee over parallette   2 min…