2026.08.13 – Csütörtök

Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 Banded face pull 8 Front squat Strength: Front squat 3×5 @ 65-75% OHS 2×10 @ 50-60% Metcon: 2x for time 25 Deadlift @100/70kg 25 HSPU 25 Wall ball 25 T2B Accessory: 2x Max…

Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 12-15 Rope climb for quality EMOM 8 5-10 Band assisted strict chin up @ 20X1 : explosive up, 1″ at the top, 2″ down, no pause at the bottom…

Warm up: 3 rds 100 simple under 10 snow angel 10 scapula pull up 10 air squat   Strength: 5×8 shoulder press +10%   Metcon: 3 rds 30 russian kb swing 30 goblet squat 30 abmat sit up 100 du/200 su   Accessory:  3 sets 20 alt hummer biceps curls 20 triceps kicks    

Warm up: 3′ Cardio 2x 2 wall walk + 10″ hold 5 Muscle clean 5 Clean pull 5 Power clean 5 Strict press Strength: Power clean + Front sq + Sq clean + Split jerk 5x (1+2+1+1) Sq clean + Split jerk 3x (1+1) Metcon: AMRAP 10 10m Left DB OH lunge @22.5/15kg 15 T2B…

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 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat 5 Tall clean 5 Tall jerk 5 Clean+Jerk Strength: 5x…

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: Bench press – Build to heavy set of 5 4x 6-10 Romanian Deadlift @ 50% tempo 31×1 Metcon: Every 4′ – 40′ (10rounds) 60m Farmer’s carry @2×24/15kg 15 T2B 300/250m row Accessory: 6x…