2025.09.05. Péntek

Warm up:  3 sets 15/12 cal cardio 20 banded good morning 5/5 windmill 30” hollow rock   Strength: 4 sets 5 deadlift 76% 5 seated box jump   Emom 5” 30” skeater jump   Metcon: 21-15-9-15-21 Cal row Heavy Am kb swing 32/24kg   Accessory: 4x 10 hamstring walk 10 sttb    

Warm up: 3 sets: 15/12 cal row 12 goblet squat 8/8 single arm ring row :30 Front plank shoulder tap   Strength: Back Squat: 1×8 @62% 1×6 @71% 1×4 @81% 1×4 @86%   Front Squat: 1×5 @70% 1×4 @80% 2×3 @85%   Metcon: Amrap 7′ 800 m run / 1000 m row in remaining time…

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…

Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 15 Alt. Lunge    Skill A 4 Sets 0:20 Double Under Rest 0:10 Between Sets   Rest 2:00   In 3:00, Establish a Max Unbroken Sets of Rep Double Under   Rest 1:00   2x 50% of Max Reps, 1:00 Rests   B…

Warm up: 3 sets 50 jumping jack 10 russian babymakers 10 hand climb   Strength+Cardio 5 rds 20 cal assault bike 10 chin up   5rds 20 cal row 10 bench press 50-80/25-45 kg   5 rds 20 cal skierg 10 bench row 50-80/25-45 kg   5 rds 20 cal bikeerg 10 incline dumbbel bench…

Warm up: 2 sets 1:00 min row 10/10 resisted hip flexor contraction 10/10 lat stretch on rig 5/5/5 air sq/narrow sq/wide stance sq 12 front rack openeres 5 muscle clean 5 front squat 5 jerks   Strength: Deadlift 4×2 @70-80% + 8-6-4-2 @45-55%   Metcon: 12 squat clean & jerk 50-75/25-50 kg 36 c2b 48…