2025.12.06. Péntek

Warm-Up 2 sets 1:30 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat   Strength  Bench Press 1×10 50% 1×8 58% 3×8 65%   Metcon For Time 15-12-9 Bar Muscle-Up / Burpee pull up 12-9-6 Box Jump Over 60/50cm   Accessory  3 Sets 30 Flutter Kicks 0:30 Bicycle Kick Crunch

Warm up: 3 sets 15/12 cal aab 8/8 lateral box step 10 sots press :30 ohs bottom hold   Strength: Squat snatch 2×2 @76% 2×1 @71%   snatch pull to hold + snatch pull 3×1+1 @80-85%   Metcon: 4 rds 5 power snatch 67,5 % 15 chest to bar 20 single leg box step over…

Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Clean and Jerk 15 Glute Bridge 20 Plate Hops   Strength  8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Clean 60-65%   Metcon EMOM 24 1.8 Shuttle Run (7,5m-7,5m) 2.3-5 Wall Walk 3.0:45 Cal Row/Ski/Bike 4.10 Front Squat 45/30kg   Accessory  EMOM8 1.0:30…

Warm-Up 3 Sets 1:00 Cardio  10 alt. DB Clean and Jerk 12 Glute Bridge 14 Revers Lunge   Strength  Time Cap: 15:00  1 RM Clean and Jerk   Emom 9 1-8: 1 Front Squat 79-83% 9: 7 Front Squat 72-76%   Metcon 3-4 sets 15/12 Calorie Cardio 12 Dumbbell Deadlifts (2×22,5/16kg 9 Dumbbell Hang Cleans…

Warm up:    3 sets 15/12 cal row 10/10 suitcase deadlift  10 ring row 2 sec top 10 straight leg sit up   Strength: 4 set: 6 deadlift 72% 6 seated box jump   Emom 5’ 30 sec jumping lunges   Metcon: 4 rds 100 du 10 strict pull up 15 push press double kettlebell 24/16…

Warm up: 3x 15/12 cal cardio 5 straight leg box jump 10/10 seated single arm dumbbel strict press 30 sec hollow hold   Strength: EMOM 6: 2 Push Jerk 68%   4×3 Strict Press 72% Metcon: 4 rds 12 alt dumbbel clean & jerk /heavy 12 alt oh lunges 4 wall climb 4 bar mu…