2026.07.08 – Szerda

Warm up: 3:00 Cardio 2 sets: 5 snatch dl + 5 Snatch pull + Muscle snatch + 5Power Sn + Ohs + 5 Snatch   Strength: Emom 15′ 1: 10 power snatch 45/30 kg 2: 15/12 cal cardio 3: rest   Metcon: 3 rds 600/500 row 25 t2b 15 Power clean 60/40kg   Accessoy: 3…

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: 3 min cardio 2 sets 15 hip thrust 10 barbell good morning 10/10 one leg kb romanian deadlift   Strength: Deadlift: 4×3 tempo 70-80 % + 8-6-6 @50-60%   Metcon: CFGO 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell front squat 2×22,5 / 15kg Bar facing burpee then 1 rep max clean Time cap 15 min   Accessory: 2-3…

Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Squat snatch 4x(1.1) @ 75% Riser snatch pull 3×5 @ 85%  Metcon: 3x AMRAP 6 2 Wall walk 4 Power clean @ 50/35kg 6 T2B *rest 1′ btw sets Accessory: Banded deadbug 3x 40″…

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 2x(1+1+2) @ 70-75% Clean pull 3×2 @ 102% Back Squat 1×1 @ 85% 1×8 @ (20 RM) 100-110% 1×1 @ 87.5%…

Warm up: 2′ Cardio 2x 10-10 Single leg glute bridge 10 Good morning 10 Back squat 10-10 Banded monster walk 30″ Plank Strength: Deadlift 3×8 @ 70-80% Bulgarian squat 3×8-8 Metcon: 3x 25 Pull up 20 cal 15m Handstand walk / 5 Wall walk 10 Burpee over parallette 5 BMU