2025.06.02. Hétfő

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…

Warm up: 3 rds 15/12 cal row 20 bodywight lunge 10/10 single arm dumbell upright row 0:20 hanging L-sit hold   Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 70%   Front squat 3×3 72,5 %   Metcon: 27-21-15-9 Toes to bar 12-9-6-3 Deadlift 145/100 kg…

Warm-Up 2 sets 1:30 Row 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Flutter Kick   Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 2×1 84%   Squat Snatch 1×2 74% 1×2 77% 2×1 80%   2×4 Snatch Pull 100%   Metcon Amrap 15 800 m Row 30 V-Up 400 m Row…

Wu: 2 rds 20 shoulder taps in push up pos. 20 alt reverse lunge 20 alt. V-up   Partner wod 100 burpee 150 sit up 200 air squat 250 du / 500 simple 3000 m row 250 du / 500 simple 200 air sq 150 sit up 100 burpee     SMR & STRECHING

Wu: 3 rds 12 alt lateral box step 12 invertalt row 12 snow angel 1 min cardio   Snatch: 6 rds 1 snatch + 1 hang snatch + 2 ohs (basic: power snatch and no ohs)   Metcon: Every 4 min x 4-5 6 hang snatch 40/25 kg 8 alt lunges step ohs 10 hspu…

    Warm-up 3 Sets 1:30 Cardio 10/10 Suitcase DB Deadlift 12 Jumping Air Squat   Strength EMOM 5 1 Power Snatch 60% EMOM 5 1 Power Clean 60% Every 0:30 (20 Sets) 10:00 1 Deadlift 65%   Metcon EMOM 20 1. 16/13 Cal Cardio (0:45) 2. 1 Legless Rope Climb / 2-4 Rope Climb / 5-10 Strict Chin-Up 3….