2026.09.17 – Csütörtök

Warm up: 3′ Ski 2x 10-10 Pec stretch on ring 10 Banded Z press 10-10 Lat stretch on ring 10 Alt lunge w/ lateral flexion Strength:  5x 2 Strict press @ 85-90% Metcon: Amrap 5 1000/800m Row 8 Thruster @ 52/39kg in remaining time, max GHD sit up *rest 3′ Amrap 5 15 GHD sit…

Warm up: 3 sets 1:00 row 10/10 pec strech on rig 10/10 external rotation :30 mountain climber   Skill: Emom 8′ 7,5 m + handstand walk  Basic: 4 sets :40 max rep wall walk 1:20 rest :20 max rep plank shoulder tap   Metcon: 4 sets: Amrap 2′ : Max cal row Amrap 2′ :…

Warm up: 3′ Bike 2x 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS w/ 3″ descent 2x(1+1+2) @ 80-85% 2x(1+1+1) @ 83-88% Back squat 1×5 @ 75% 1×10 @ (20 RM) 100-110% 1×5 @ 75% 1×10 @ (20…

Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: For time: 3 Rounds 300m run 21-18-15 Pull up 3 Rounds 200m run 15-12-9 C2B 3 Rounds 100m 9-6-3 BMU Tc.: 25′

Warm up: 3 sets 15 /12 cal cardio 10 soulder taps in hspu position 10 wall squat   Strength: 5x 2min 10 barbell bench row 10 dumbell bench row   Metcon: 4 rds 8 sand bag clean 12 hspu/pike push up/ x1,5 hrpu 14 wall ball 9/6 kg   Accessory: 3 sets: 8/8 bulgarian squat…

Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm  10 Air sq 10-10 Single leg RDL 30″ handstand hold Metcon: AMRAP 24 12 Deadlift @ 100/70kg 9 HSPU 15 Box jump over 200m Run