2026.07.02 – Csütörtök

Warm up: 3′ bike 2x 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS w/ 3″ descent 3x(1+1+1) @ 70% Back squat 3×5 @ 60% Metcon: 20-15-10-5 Power snatch @ 50/35kg Box jump Accessory: 3-4x 20″-40″ GHD ab hold…

Warm up: 3′ Cardio 2x 5 Inchworm  10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 500m Run 12 BMU 15m HSW 400m Run 9 BMU 15m HSW 300m Run 6 BMU 15m HSW 200m Run 3 BMU 15m HSW

Warm-up: 3′ Bike 2x 10 Snatch grip RDL 10 Hang Muscle Snatch 5 Snatch Balance 30″-1′ OHS Bottom hold Strength: -Squat Snatch w/ Pause in Receiving Position + Sots press 3x(1+5)@ weight of choice *Rest 1′ btw sets -Squat snatch 4×1 @70% *rest 1′ 2×1 @ 80% *rest 1’30” Metcon: for time 3x 15 Shoulder…

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: 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 4 Bench press @ 65% 6x 4 Deadlift @ 65% Metcon: EMOM 25 1: 13/10 cal row 2: 13/10 cal row 3: 3-7 Devil’s press @ 2×22.5/15kg 4: 15/12 cal bike…

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 1×5 @ 65% 1×3 @ 75% 1×1 @ 80% 6x 3-5 Tempo box pike handstand push up *Tempo: 3″ Down, 2″ At bottom, Press up normally Metcon: For time: 4x 400/300m Standing bike erg 16 Burpee…