2026.01.30. Péntek

Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×3 @ 60% 1×3 @ 70% 1x max reps @ 80% EMOM 15 1.: 2-4 Negative Box pike handstand push up 5″ descent, top to bottom 2.: 20″-30″ Wall facing handstand hold 3.: Rest Metcon: For…

Warm up: 3′ bike 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: EMOM 12 1-6.: 40″ Bike 7-12.: 1-4 BMU 3x AMRAP 1′ Jumping BMU Strength: OHS 3×3 @ 70-80% Back squat  3×6 @ 70% Metcon: For time: 15-12-9-6-3 Thruster @ 45/30kg *Btw sets…

Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×3 @ 70% 1×3 @ 80% 1x max reps @ 90% Metcon: For time: 6 Strict HSPU 12 Wall ball @9/6kg 24/48 D/S under 12 Strict HSPU 18 Wall ball @9/6kg 48/96 D/S under 18 Strict HSPU…

Warm up: 3 sets 0:45 cardio 30 jumping jack 16 alt v ups 10 wall squat   Emom 35′ 1 min: 7 Back squat 60 kg 2 min: 15 hrpu 3 min: 8 Sand bag on 4 min: 15/12 cal cardio 5 min: rest   Accessory: 3 sets 20 ghd sit up 20 barbell good…

Warm up: 3 sets: 1:00 row 10/10 pec strech on rig 10/10 banded external rotation :30 montain climber   Skill: 4 sets: 2-4 wall walk 15 m double kettlebell overhed carry 7,5-15 m hand stand walk 15 m overhead carry 2-4 wall walk   Metcon: 40-30-20-10 Wall ball 9/6kg Lateral burpee box jump over  …

Warm up: 2x 12/10 cal cardio 5 Walk out + push up 10 GHD back extension 10 Air squat 5-5 single arm ring row 30″ Hollow hold Cardio/Metcon: 4-5x 60/120 D./S. under 30 cal row 15 Pull up 15 Burpee over rower 15 V-up   *rest 1’30”