2026.09.24 – Csütörtök

Warm up: 3′ bike 2x 15-15 Front rack openers 5 Hang sq clean 5 Split jerk 5 Thruster w/ 2″ pause at top Strength: Clean pull + Power clean + High hang sq clean + Power jerk 3x(1+1+1+1)@40-60% Sq clean + Split jerk 3x(1+1)@75-85% Metcon: For time: 15-12-9 Power snatch @52/39kg Box jump / step…

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…

Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 6-6 pistol to squat 30″ hollow hold Metcon: 8-10x 15 T2B 5-5 Alt pistol squat 12 Pull up 5-5 Alt pistol squat 9 dDB bench press @ 2×22.5/15kg 5-5 Alt pistol squat 6 Burpee over DB *rest 1′

Warm up: 3 min bike 2 sets 10/10 posterior hip strech 10/10 forward lunge w/florr touch 10/10 Front rack openers 10/10 Side plank hip touch   Strength: Squat clean + Front sq + Split Jerk Emom 5′ 1+1+1 @60% Emom 5′ 1+1+1 @65%   Back Squat 5×3 @70%   Metcon: 18 c2b 15 m single…

Warm up: 3′ SKi + 3x 10 Rotating posterior DB press @ 5/2.5kg 10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: 3x 8 DB Z-press Tabata 8x 20″ on / 10″ off 50% of weight used for the 3×8 DB z-press Metcon: EMOM 30 1: 60/120 D/S under 2:…

Warm up: 3′ cardio  2x 5 sots press  5 back sq 5 snatch pull 5 dip snatch  5 santch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ descent 2x(1+1+2)@ 70-75% 2x(1+1+1) @ 75-80%   Back sq  build to a 2 RM  -then- 1×5 @80% 1×15@55% Metcon: 3x 250m cardio 20…