2025

Warm up: 2 rds 1 min cardio 50 m bear walk 1 min cardio 50 m tiger walk   Snatch: E90″x 6 rds (climbing) Snatch pull + 2 Hang snatch      Metcon: Every 3 min x 5-6 rds 20 Am swing 24/16 15 box jump 10 Hspu / clap push up / pike push…

Warm up: 3 rds 10 arch rock 12 plank to push up 12 snow angel 10 hollow rock   Strength: 4 rds (medium weight) 15 bench press  15 bench row   Metcon: Buy in: 1500 m row 60-40-20 Air squat push up reverse lunges straight leg sit up Cash out:1500 m row   Streching & SMR…

Wu: 3 set 12 alt box side step 24 hamstring curls w. band 24 tou touch 12 cal row   Strenght: shoulder press & deadlift (medium weight) 2×12 2×10 2×8    Metcon: 3 rds 20 thruster 30/20 kg 15 pull up 10 lateral burpee   3-4 set 12 bb biceps curl  12 skull chrusher 12…

Wu: 3 set 12 90/90 hip 12 alt kb halo 6 reversee burpee 3 wall walk 50 simple under   Metcon: 10 rds 32 du 64 simple 8 alt devil press   Back Squat: 5×5 reps 60-70%   3-4 set: 10s Hollow rock 10s Hollow Hold 10s V-ups 10s Hollow hold   STRECHING & SMR

Warm up 0:00-10:00 1. Mayhem Hip Halo Activation     * 10 Side step R/L     * 10 Forward/Backwards Walk R/L     * 10 Glute Bridges     * 10 Single Leg Glute Bridges R/L     * 10 Bird Dogs R/L     * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…

Wu: 3 rds 12 bird dog 12 dead bug 12 alt rdl   Hyrox 1000 m row 50 m walking lunges 50 m kb carry 800 m row 50 m walking lunges 50 m kb carry 600 m row 50 m walking lunges 50 m kb carry 400 m row 50 m walking lunges 50…

Wu: 3 rds 10 kb halo 12 plank to push up 10 tuck up 12 arch rock Only BB 5 rds 5  hang clean 10 biceps curl 15 shoulder press 20 bb side 30-45 sec rest btw rds    Metcon 200 m inga run 20 alt db hang clean & jerk 200 m inga run…

Wu: 3rds 30 mountain climbers 10 cat camel 10-10-10 I-Y-T 10 russian baby makers Strenght: Every 3 min x4 10 Barbell Z-press 10 Barbell row 5-5 abs circle   Metcon: 3 sets: 24/20 Calorie Bike Erg/row/ski/aab 12 Front Squats (135/95) 8 Ring Muscle Ups /bar mu / 1,5 x pull up /  12 Front Squats…

Warm up 0:00-10:00 1. Mayhem Hip Halo Activation     * 10 Side step R/L     * 10 Forward/Backwards Walk R/L     * 10 Glute Bridges     * 10 Single Leg Glute Bridges R/L     * 10 Bird Dogs R/L     * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…

!!BÚÉK!! Wu: 2 rds 50 plate hops 10 hamstring walks 10 snow angel Then 2 rds 8/8 one leg rdl 8/8 shoulder press+windmill 16  alt v-ups   WOD: 2025    20 rds  2 man maker 0 muscle up 2 wall walk 5 burpee