2026.09.10 – Csütörtök

  Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch Strength: Muscle snatch + Power snatch 3x(1+2) @ 30-40% Power…

Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Split jerk 3x(1+1+1+1) @ 70% Every 40″ – 6′ (9 sets) 1…

Warm up: 3x 10/8 cal cardio 5 Inchworm 5-5 Single arm ring row 10 Push up 3 Wall walk 10 Scap pull up Strength: 4x 10-15 Bent over row @ 65-75% 8-12 Bench press @ 70-80% Metcon: AMRAP 20′ 7.5-7.5m dDB front rack walking lunge 15 C2B/ Pull up 15 T2B 7.5-7.5m Handstand walk / Bear walk

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

Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + OHS 3x(1+1+1+1) @ 80-85% Halting snatch deadlift 5x(1.1.1) @ 90%  Metcon: 3x AMRAP 8 30/60 D/S under  15 Wall ball 12/9…

Warm up: 2′ row 2x 15-15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front sq 4 Floating sq clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Front squat + Split jerk 2x(1+2+1+2+1) @ 70% 2x(1+1+1+1+1)@ 75% Clean pull…