2026.04.09 – Csütörtök

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: OHS 2×2 @ 82.5-87.5% 2×1 @ 87.5-92.5% Deadlift 2×3 @ 77.5% 1×2 @ 85% 1×1 @ 92.5% Metcon: For time: 2x 20 DB alt snatch @32/22.5kg…

Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 Banded face pull 8 Front squat Strength: Front squat 2×5 @ 70-80% 2×3 @ 75-85% OHS 2×15 @ 55-65% Metcon: AMRAP 20 500/400m Row 5-6 RMU/BMU/Burpee pull up 10 Deadlift @ 85/55kg Accessory:…

Warm up: 3′ Cardio 2x 16 Front rack openers 8-8 Lunge w/ lateral flexion 8 OHS w/ empty BB 8 Ring kip swing Strength: DB bench press Build to heavy set of 10 *rest 2′ Max reps @ 50-60% of heavy 10 *rest 2′ Max rep push up w/ 2″ pause at top   GHD…

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat Strength: 3x 1 Power clean + 2 Low hanf squat…

Warm up: 3 rds 100 simple under 10 snow angel 10 scapula pull up 10 air squat   Strength: 5×8 shoulder press +10%   Metcon: 3 rds 30 russian kb swing 30 goblet squat 30 abmat sit up 100 du/200 su   Accessory:  3 sets 20 alt hummer biceps curls 20 triceps kicks    

Warm up: 2x 12/10 cal cardio 5 Inchworm 10 GHD back extension 10 Air squat 2 Wall walk 5 Slow strict pull up 30″ Plank Metcon: 4x 30 GHD sit up / V-up 24 Pull up 18 Alt pistol 12 Power snatch @ 40/30kg 6 BMU/Burpee pull up *rest 3′ btw sets