Warm up:
3 sets
15/12 cal cardio
8/8 scorpio
10/10 one arm romanian dl
30″ hollow rock
Strength:
E3′ x 5
8-12 Bench press
8-12 chin up
Metcon:
E5′ x 4
20 cal AAB
15 Hspu
15 T2b
20 Box jump
Accessory:
3 sets
max band triceps extension
max barbell biceps
1-2min rest
Warm up: 3 sets: 15/12 cal cardio 20 medball jumping squat 10/10 single arm upright row 20 knee tuck Strength: Squat clean+split jerk+squat clean+front squat+split jerk 2x(1+2+1+2+1) 70% 2x(1+1+1+1+1) 75% Clean pull: 5×2 + 10 kg Clean deadlift: 2×5 +10 kg Metcon: Buy in: 100/80 cal cardio 5 rds 5 clean & jerk…
Warm up: 3 rds 15/12 cal cardio 10/10 suitcase deadlift 5 strict hanging leg raise 20 plate hop Strength: 4 sets 15-20 ring row 15 dumbell bench press Emom 28: 15 cal ski/row 15 weight sit up 15 burpee Accessory: Streching
!!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 1:00 Cardio 8/8 Ring Row 6 Inchworm 0:30 Hollow Hold 3 Sets 10 Jumping Chest to Bar Pull Ups 20 KB Russian Swing (50/35) 500 m Row/Ski / 1000 m Bike 5 Sets: 50 Double Unders (or 75 Single Unders) 6 Strict Pull Ups 7 Strict Ring or Bar Dip…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 16 Birddog Strength 4x(2+2) Power Clean + Power Jerk 67% Deadlift 1×5 65% 1×3 75% 1×3 85% Metcon EMOM 20 1.14/11 Cal Ski/Row (0:45) 2.5/5 Pistol+6-10 Chest to Bar 3.16/14 Cal Bike/Assault (0:45) 4.5 Strict HSPU+7,5…
Warm up: 3 sets 15/12 cal skierg 10/10 suitcase deadlift 15 band pull apart 20 heels over db-kb Strength: 8 Barbell RDL 55% 20 Banded goodmorning Metcon: 3 rds 10 Sand bag / Slam ball clean 8 Sand bag bear hug lunges step 6 man maker 22,5/15 kg 4 bar mu 6 burpee pull…
