2026.07.22 – Szerda

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

Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×8 OHS 3×2 @ 80-83% 2×2 @ 85-88% Deadlift 3×2 @ 88% EMOM 8 2 Speed deadlift @…

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: 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: 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…

Warm up: 2x 12/10 cal cardio 5 Walk out + push up 10 GHD back extension 10 Air squat 5-5 single arm ring row 30″ Hollow hold Cardio/Metcon: 4-5x 60/120 D./S. under 30 cal row 15 Pull up 15 Burpee over rower 15 V-up   *rest 1’30”