Warm up:
3 min cardio
+
3sets
20 plate hop
8/8 single leg dumbbell rdl
10 goblet squat
Strength:
4 sets
Max rep Strict handstand push up / pike push up
0:30 rest
10 touch and go power snatch 47.5%
Metcon:
Emom 32-40:
1: 14/11 assault bike
2: 15 m handstand walk / 30 m bear walk
3: 14/11 cal skierg
4: 12 thruster 40/30 kg
Accessory:
4 sets:
12 Barbell hip thrust
1 min plank
1/1min side plank
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 78% 2x(2+1) Squat Clean+Split Jerk 83% 2x(1+1) Squat Clean+Split Jerk 85-90% EMOM8 1.-7. 1 Front Squat 81% 8.7 Front Squat 73% Metcon 4 Sets of…
Warm up: 3 min cardio 10/10 single leg dumbbell rdl 5 inchworm 5 straight leg box jump Strength: 4 sets 15-20 ring row 30” rest 12 dual kettlebell push press Metcon: Emom 28’ 1: 15/12 cal row 2: 10 c2b/pull up/ jump pull up/ + 6 burpee to target 3: 15-30 wall ball…
!!BÚÉK!! Wu: 2 rds 50 plate hops 10 hamstring walks 10 snow angel Then 2 rds 8/8 one leg rdl 8/8 shoulder press+windmill 16 alt v-ups WOD: 2025 20 rds 2 man maker 0 muscle up 2 wall walk 5 burpee
Warm up: 3 sets 15/12 cal cardio 10 toes up RDL w.bb 10 ring row 2′ hold top pos. 0:20 hanging L-sit hold Strength: 4 sets 3 Deadlift 79% 5/5 Single leg box jump Every 2:00 x 4 0:40 Skater jump Metcon: 3 rds 30 cal cardio 6 Sand bag squat 45-70…
Warm up: 3 sets 15/12 cal row 20 glute bridge 10/10 single arm dumbbell upright row :30 hollow hold Strength: Squat snatch 4×2 (73%) Snatch pull to hold + floating snatch pull + snatch pull 3x(1+1+2) 83-85% Metcon: 6 rds 9 power clean 70/48 kg 50-60/25-40 kg 3 wall walk Accessory: Seated…
Warm up: 15/12 cal row 12 medball jumping squat 10 rear delt fly 15/15 side plank hip touch Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 79-82 % 2x(1+1+1) 82-85 % Front squat: 5×3 77 % Metcon: 21-15-12-9-6-3 Hand stand push up Front squat 70/45 kg Bar facing burpee…
