2026.06.15 – Hétfő

Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+2) @ 70-75% Clean pull 3×1 @ 105% Back Squat Build to a 20RM Metcon: For time: 4x 10 power C&J @50/35kg…

Warm up: 3′ Cardio 2x 5 Inchworm  10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 15m HSW 25 Pull up 5 Push jerk @ 60/35kg

Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 6x 4 Strict press @ 80-85% Metcon: 2-2-2-3′ Work / 1′ Rest 15/12 cal row 10 Burpee box jump over In remaining time MAX rep GHD sit up Accessory: Deficit strict HSPU…

Warm up: 3′ cardio 2x 5 walk out + shoulder tap 10 Air sq 15 Crunch 20 Banded good morning Strength: 5x 30″ on – 30″ off – V-up – dDB Biceps curl – DB Triceps extension – GHD back extension – dDB Bent over row – dDB Bench press – REST

Warm up: 3′ cardio AMRAP 5 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 3×5 @ 65-75% Front sq 2×10 @50-60% Metcon: For time: 21 Thruster @50/35kg 15 Burpee box jump over 9 RMU/BMU 1200m…

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