2025.06.05. Csütörtök

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…

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          

Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under   Strength  Bench Press 1×10 50% 1×8 60% 1×6 67% 3×6 73%   Metcon   For Time   50 DU 15 m Farmer Carry 2×32/2×24 kg 30 m Handstand Walk   50 DU 15 m Farmer Carry 22,5 m HSW   50…

Warm-Up 3sets 15 Cal Cardio 20 Jumping Lunge 10/10 DB Upright Row 0:30/0:30 Side Plank   Strength  2x(1+1) Squat Snatch+Floating Snatch 83%   3×1 Snatch 85-90%   Back Squat 1×5 72,5% 1×3 77,5% 1×2 82,5% 1×5 75% 1×3 80% 1×2 85%   Metcon 6sets Amrap 3 15/12 Cal Row 5 Thruster 50/35 kg Rest 1:00…

Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm     Strength  Power Clean + Power Jerk  1x 3+1 67% 1x 3+1 70% 2x 3+1 74%   Deadlift 1×3 68% 1×3 74% 1×3 80%   Metcon EMOM 20 1.7 Shuttle Run (7,5-7,5m=1 rep) 2.1 Rope Climb+7,5 m…

Warm-Up EMOM 8 1.0:45 Cardio  2.12 Ring Row 3.0:45 Cardio 4.6/6 DB Strict Press     Strength  3×5 Strict Press 65%     Metcon 2-2-2-3 Min. Work / 1:00 Rest 12 HSPU 15/12 Cal Assault/Bike Max Rep Burpee Pull Up   Accessory 2 Sets 20 Band Strict Pull-Up Rest 1:30   4-5 Sets 15-20 Band…