2026.08.06 – Csütörtök

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…

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: 4x 2 Bench press @ 65% 10 Deficit push up Every 45″ – 7’30” 2 Speed deadlift @ 50 kg Metcon: EMOM 25 1: 13/10 cal ski 2: 15m Handstand walk 3:…

Warm up: 3 rds 15/12 cal cardio 20 plank to push up 50 m walking lunges   Strength: Emom 4 x 5 =15 min 8-12 chin up 8 bench press heavy 12-15 Weighted sit up   Metcon: Amrap 12′ 4 sand bag clean 6 strict hspu / hspu / pike push up 8 dumbbells thruster 22,5/15 kg  …

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 4×8 @ 65-75% Strict Handstand push up //box pike handstand push up 5×5 Metcon: 5x 18/13 cal ski 3 Wall walk 2 Rope climb 2 Wall walk 1 Rope climb *rest 1′ btw sets…

Warm up: 3′ Ski 2x 10-10 Pec stretch on rig 10 Banded Z press 10-10 Lat stretch on rig 10 Alt lunge w/ lat flexion Strength:  5x 8 Strict press @ 65% Metcon: Every 2′ for 24′ 1: 40″ Max GHD sit up 2: 40″ Max dDB Thruster @2×15/12kg 3: 40″ Max Rope climb 4: 40″…

Warm up: 3 sets 1:00 cardio 10/10 lateral lunge 15 med ball squat :30 Front plank on hands   Strength: Back Squat: 6×3 @80%   Skill: 2 sets: 4-8 ring/bar mu (8-15 chest to bar) 12 burpee box jump over rest 1′ 12 burpee box jump 4-8 ring/bar mu (8-15 chest to bar)   Metcon:…