2026.07.09 – Csütörtök

Warm up: 3′ cardio  2x 5 sots press  5 back sq 5 snatch pull 5 dip snatch  5 santch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ descent 2x(1+1+2)@ 70-75% 2x(1+1+1) @ 75-80%   Back sq  build to a 2 RM  -then- 1×5 @80% 1×15@55% Metcon: 3x 250m cardio 20…

Warm up: 3′ SKi + 3x 10 Rotating posterior DB press @ 5/2.5kg 10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: 3x 8 DB Z-press Tabata 8x 20″ on / 10″ off 50% of weight used for the 3×8 DB z-press Metcon: EMOM 30 1: 60/120 D/S under 2:…

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: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 2x(1+1+1+1) @ 78% Squat clean + Split…

Warm up: 3′ cardio 2x 5-5 Pec stretch 5 Stand to squat 5 Muscle clean 5 Hang sq clean 3-3 Rope pull up Strength: Hang Squat clean + Front sq + Sq clean 3x(1+2+1) @ 40-60% Every 1’30” for 9′ (6 sets) 1 Power clean + 1 Squat clean @60-70% Metcon: AMRAP 5′ 1 Rope…

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%…