2025.05.26. Hétfő

Week 1 / Block 1   Warm up: 3 sets 15/12 cal  20 Bodyweight lunge 20 Band pull apart :30/:30 Pallof Press   Strength: Squat clean + Split Jerk + Squat Clean + Split Jerk 3 x (1+1+1+1) 73%   Deadlift: :30 x 5 min (10 sets)   Metcon: For Time: 15 Hang power snatch…

Warm-up 3 Sets 15 Cal Cardio 20 Banded Good Morning 10 Ring Row 0:30/0:30 Side Plank Strength  EMOM 12 1. 8/8 Dumbbell Lateral Raise 2. 12 Dumbbell Push Press 3. 0:30 Banded Tricep Pushdown Banded Assisted Strict Pull-Up 2×20 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 40/25kg Bar Facing Burpee Accessory 2:00 Front Plank 2:00 Hollow…

Wu: 3 set 12 alt box side step 24 hamstring curls w. band 24 tou touch 12 cal row   Strenght: shoulder press & deadlift (medium weight) 2×12 2×10 2×8    Metcon: 3 rds 20 thruster 30/20 kg 15 pull up 10 lateral burpee   3-4 set 12 bb biceps curl  12 skull chrusher 12…

Warm up: 3 sets 15/12 cal cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch   Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90%   Metcon: Nancy 5 rds 400…

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: 3 min cardio Emom 6’ 8 toes up dumbell rdl 16 heels over db kb 50 single under   Strength: Every 4 min x3 =12 min max rep deficit push up 30 rest 10 double kb hang snatch 24/16 kg   Metcon: Level 1 Emom 40  (macho man barbell) Level 2 Emom 28 (macho man…