2026.08.07 – Péntek

Warm up: 2 min bike 3 rds 5 burpee no push up 10 light dumbbell front raises 5 light strict press   Strength: 5×8 Strict press   Metcon: Amrap 10 min 10 cal cardio 10 box jump /step 10 ttb / k2e / k2c   Accessory: Amrap 5′ 16 dumbbells Alt biceps 16 dumbbells alt triceps…

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 @ 92.5-95% 2×2 @ 85% Front squat 3×2 @ 80-85% Metcon: 3x 21 Pull up 16 Burpee box jump over 11 HSPU *rest 1:1 Accessory: 3-4x 30″…

Warm up: 3′ 2x 10-10 Pec stretch on ring 8-8 Single arm ring row 10 Sots press w/ PVC or empty BB 5 Inchworm Strength: 5x 2 Bench press @85-90% Metcon: For time: 3x 8 dDB thruster @2×22.5/15kg 8 T2B 2x 12 Thruster @45/30kg 12 C2B 1x 24 Wall ball @9/6kg 24 Burpee pull up…

Warm up: 3 min cardio 2×5 Snatch deadlift, snatch pull, muscle snatch, power snatch, ohs, snatch   Strength: 3 sets 3 snatch @75% 9 touch and go snatch 43/30 kg   Metcon: 6 rds 10 deadlift 85/55kg 15 ttb 30 double under   Accessory: Tempo dumbbell bench press 2×6 2020 tempo 2×15-20 no tempo

Warm up: 3′ cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lung w/ floor touch 4-4 Forward w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: Overhead squat 3×3 @ 70-80% Front squat 2×12 @ 55-65% Metcon: AMRAP 12 16 Alt. DB snatch @22.5/15kg 50/100 D./S. under 4 Wall walk 16…

Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm  10 Air sq 10-10 Single leg RDL 30″ plank Metcon: 7x  20 GHD sit up 10 DB bench press 10 Alt. pistol squat 20 pull up *rest 1’30” btw sets