2025.09.24. Szerda

Warm up: 3:00 bike 2sets: 1:00/1:00 couch strech 10/10 single leg glute bridge 5 inchworm   Metcon: Emom 40′ 1: 12/10 AAb 2: 10 burpee box jump overs 3: 15/12 cal row 4: 15m front rack walking lunge   Accessory: 4 sets: 15/15 m oh carry 15 weighted sit up

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…

Warm up: 15/12 cal cardio 8/8 scorpio 12 hip thrust 10 scapula pull up 10/10 posterior hip strech   Strength: Every 7 min x5 = 35 min 10 bench press bw / 0,75 bw 10 chin up 10 back squat bw 10 ring dip  10 bench row bw   Accessory: 3 sets: 1:30 max distence row rest :30

Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under   Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72%   Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74%   2×5 Snatch Pull 93% 1RM Snatch   Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…

Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’  Hanging knee tuck up hold   Strength: Back Squat: 3×3 70% Front Squat: 3×5 65%   Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up   Accessory: 4×10-15 banded assist strict chest…

    Warm up: 15/12 cal row 15 goblet squat 15 banded upright row :30/:30 side plank   Strength: Back squat 1×3 @55 % 1×3 @59% 2×3 @63%   Front squat 1×3 @55% 1×3 @59% 2×3 @63%   Metcon: Amrap 4’ 30 burpee 40/30 cal row 30 alt pistol 3 rope climb   rest 2…