2026.07.03 – Péntek

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.: 45″ Bike 2.: 1-4 BMU 3x AMRAP 1′ Jumping BMU Strength: OHS 2×10 @ 50-60% Front squat  4×5 @ 70% Metcon: For time: 40-30-20-10 GHD sit up Burpee

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 Strength: Back squat 1×1 @ 92% 3×2 @ 85% Front squat 3×3 @ 80% Metcon: For time: 100/200 D/S under 75 Air squat 50 Sit up 25 Strict HSPU 5 Legless rope climb…

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 3x 30″ Banded shoulder str. 10 Banded pendlay row 10 Front sq 10 Z-press Strength: EMOM 6′ 3 Push press + 3 Push jerk   Every 2′ for 10′ Sq clean + Hang sq clean + Front sq 1+1+1 @ 60-70% Metcon: 4x 500m Row  10 C&J *rest 1’30” btw sets…

Warm up: 2 min cardio 2 sets: 10/10 anterior hip pulse on box 10/10 adductor strech on box 10/10 posterior hip strechon box 10/10 pec strech on rig 10/10 lat strech on rig 15 banded face pull   2 sets: 6 snatch deadlift 5 muscle snatch 4 power snatch 3 overhead squat 2 snatch  …

Warm up: 3 min cardio Amrap 5′ 5 mu clean 10/10 front rack opener 5 front squat 5 strict press 5 push press 5 power jerk   Strength: Every 4×3=12 min 3 clean and jerk @70-75% 9 touch and go clean and jerk 60/45 kg   Metcon: Tc 15′ 6 rds 2 rope climb 12 kettlebell…