07.20.

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  • Post last modified:2026.07.19.
  • Post category:program

TRX & KETTLEBELL

I. 2X1′
ROLL OUT+ PUSH UP
TRX PLANK

II. FT.:
1-10
KB CLEAN & PRESS
OA TRX ROW
BOX STEP UP OVER WITH KB

III. FT.
100 RUS. SWING
100 TRX BACK LUNGE (50-50)
1,6 KM RUN/ 3,2 KM BIKE

CROSSFIT

I. 15-10-5
ABWHEEL
ARCH HOLD
BAR TWIST

II. 10X3′
16/13 CAL BIKE/ROW
6 POWER CLEAN

III. 15X30/15 SEC
1.: UNBROKEN HANDSTAND PUSH UP
2.: SLAM BALL
3.: UNBROKEN T2B

LIGHT CROSSFIT

I. AMRAP 7′
‘LADDER’
1-2-3…

MED.BALL CLEAN
SQUAT
THRUSTER
RUSSIAN TWIST

II. 4X3’/1′
500/400M ROW
IN REM. TIME: MAX PUSH UP

WEIGHTLIFTING

I. 2X20SEC
TRX HIP SWING
WALL PRESS
BANDED GOOD MORNING

II. IN 21′
6X2
A. HIGH HANG SNATCH
B. HANG SNATCH
C. LOW HANG SNATCH

III. A.6X90′
2 HANG POWER SNATCH

B. 6X2′
6-5-4-3-2-1
SPLIT JERK
BOX JUMP