2025.06.11. Szerda

Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:40 Handstand Hold   Strength  Power Clean + Split Jerk  2 sets 3+1 75% 2+1 80% 1+1 85%   Metcon EMOM 28 1.7 Shuttle Run (7,5-7,5m) 2.8 T2B + 5 DB Thruster (2×16/12kg) 3.14/11 Cal Cardio (0:45) 4.6-10 Strict Deficit HSPU

Warm up: 3 rds 15/12 cal row 20 bodyweight lunges 10/10 single upright row 20 russian twist   Strength: High hang snatch + Snatch + Ohs 2x (1+1+2) 67-70 % 2x (1+1+1) 72-75 % Front squat 5×3 67%   Metcon: 40-30-20 Burpee 12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull…

Warm up: 3 rds 15/12 cal cardio 15 ghd back extension 5 inchworm :30/:30 side plank   Strength: 5 sets 2 deadlift 83% 5/5 one leg box jump   Every 2 min x 4  :40 box jump step up   Metcon: Every 3 min x 5 12 cal cardio 12 alt db snatch 20-30/15-22,5  12…

Warm up: 3 sets 15/12 cal cardio 10 goblet squat 5 inchworm 8/8 side plank knee touch   Strength: Squat clean + Hang clean + Split jerk 2x(1+1+1) 70% Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg   Metcon: 50/40 Cal skierg / row 40 wall ball 9/6 kg 30 ghd…

Warm up: 3 x 15/12 cal skierg 10/10 side lunges 20 banded face pull 20 starfish   Strength: Santch + Overhead squat: Emom 12’ 2+2 63% 1+ 2 68% 1+1 73,5 % rest   Metcon: 4 rds 800 m run / 1100 m row 18 t2b 24/18 cal skierg Or 6 power snatch 60/40 kg  …

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