2026.05.16. – Szombat

Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch -Build to a heavy double for today Riser…

Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up

Warm up: 3 min cardio 3 sets 8/8 dumbbell one leg rdl 15 hip thrust 10 barbell good morning + shoulder press behind neck 5 hindu push up     Strength: 3×2 @2121 Tempo deadlift 73-83% + 8+8+8 @ 50-60 %   Metcon: CFGO 20’4 30 box jump 15 clean and jerk 40/30 kg 30…

Warm up: 400m Jog 2x 10-10 Side to side hamstring swing 10-10 Forward-back hamstring swing 15m walking lunge 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Strenght: 21-15-9-6 Band assisted strict chin up Push up Metcon: For time: 20 HSPU 400m Run 3 Rope…

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 6×3 @ 82.5-87.5% EMOM 10 3-5 Strict Handstand push up //box pike handstand push up Metcon: For time: 10x 7.5m Handstand walk 10 Box jump over w/ step down 8 DB hang clean&jerk…

Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 3 Bench press @ 75% 6x 3 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 20/16 cal row 30m unbroken D-ball/sandbag bear hug carry 15m Handstand walk // 8 Shoulder…