2025.06.13. Péntek

Warm up: 3 min cardio 2 sets 10/10 posterito hip touch 10/10 forward lunge w floor touch 10/10 front rack openers 10/10 side plank hip touch   Strength: Squat clean and Jerk Emom 9 1-3 min: 1+1  @60% 4-6 min: 1+1 @65% 7-9 min: 1+1 @70%   Back Squat: 3×5 @65%   Metcon: For time 100…

Warm-Up 3sets 15 Cal Row 15 Jumping Squat 8/8 Single Arm Ring Row 0:30 Hollow Hold   Strength  2x(1+1) Squat Snatch+Floating Snatch 80%   3×1 Snatch 80-85%   Back Squat 1×5 70% 1×3 75% 1×2 80% 1×5 72,5% 1×3 77,5% 1×2 82,5%   Metcon 4sets 1:00 Max Umbroken T2B + Max Cal Cardio in Remaining…

Warm-up EMOM8 1.0:45 ski/row 2.15 Banded Pull Apart 3.0:45 ski/row 4.16 Starfish   Strength  Strict Press 5×6 80-85% Every 2:00   Cardio 5 rds For Time (18 min Time cap) 50-40-30-20-10 Cal Row 15 Box Jump Over 60/50 cm 12 Shuttle Run(7,5/7,5)   Accessory  3rds 6/6 Gorilla Row 0:30 Max rep Barbell Curl 0:30 Max…

Warm-Up 3sets 15 Cal Cardio 10/10 DB Alt. Snatch 20 Alt. Lunge 15 Band Pull Apart   Strength  3×1 Snatch 90-95%   2×3 Snatch Deadlift (110% 1RM Snatch)   Back Squat 3×2 85-90%     Metcon 5 Rounds For Time 300/250m Row 6-9-12-15-18 HSPU     SMR

Warm-Up 2 sets 1:30 Cardio 6 inchworm 10 scapular pull up 30 Flutter akivel     Strength  Bench Press 3×10 50%   Skill 10:00 Bar Muscle-Up Practice   Metcon EMOM 10 10 Burpee Box Jump Over 60/50 cm   Accessory  For Time 60 Starfish

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…