2025.07.19. Szombat

Wu: 2 rds 6/6 one leg kb rdl + clean & shoulder press 12 wb squat clean 6 half burpee 12 wall sq   Squat Clean: 6 rds ( climbing) 1 squat clean + hang sq clean + front squat   Metcon: Every 5 min x 4 9 hang clean 50/35 kg 12 t2b 15…

Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat   Strength  3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 70%   2x(2+1) Squat Clean+Split Jerk 75%   2x(1+1) Squat Clean+Split Jerk 80-85%   EMOM8 1.-7. 1 Front Squat 73% 8.7 Front Squat 68%   Metcon 3sets 100 DU/200…

Wu: 2 rds 50 m bear walk 20 alt kb halo 10 good morning w. Kb 5/5 split squat w.kb   3 set: 20 plate shoulder press 20 plate biceps curls 20 plate triceps  20 plate bench row 20 plate russian swing no rest’   Metcon:  4-5 rds  Tc’ 15 min 5 ↔️ inga run…

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 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under   Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75%   Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74%   2×5 Snatch Pull 95%   Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…

Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row   Strength: E2x5 20 Heavy renagade row   Metcon:  4 rds 1000 m run 20 strict press 40/25 kg 8 sand bag / d-ball clean 10 sand bag / d-ball squat 10 pull up 10 strict hspu /…