Warm up:
3 set:
10/10 db one leg rdl
5 inchworm + snow angel
10/10 donkey kicks
5/5 db clean & press
10 frog pump
Emom 6’ x 6 = 36 min
3 cluster 60/40 kg
5 thruster
200 m run / 300 m row
6 sand bag clean
9 toes to bar
200 m run
Streching
Warm up:
3 set:
10/10 db one leg rdl
5 inchworm + snow angel
10/10 donkey kicks
5/5 db clean & press
10 frog pump
Emom 6’ x 6 = 36 min
3 cluster 60/40 kg
5 thruster
200 m run / 300 m row
6 sand bag clean
9 toes to bar
200 m run
Streching
Warm up:
3 sets
15/12 cal row
10/10 Bodyweight lunge
8 split stance strict press empty bb
16 Starfish
Strength
Power jerk + Split Jerk
Emom 6 '
1 + 1 (65-70%)
3x1 Strict Press 80-90 %
Metcon:
18-15-12-9-6-3
Double tap burpee
Wall ball 9/6 kg
400 m run
Accessory:
3 sets
15 diamond push up
10/10 rotating posterior dumbell press
20 banded face pull
Warm up:
3 sets
15/12 cal cardio
20 glute bridge
5 inchworm
10/10 pallof press
Strength:
4 sets
10 Romanian deadlift 40-70 kg
15 Glute bridge with barbell
20 Banded good morning
Metcon:
3 rds
500 m run / 600 m row
20 double kettlebell clean and jerk 20/12
500 m row
30 m hand stand walk / 60 m bear walk
Accessory:
4 sets
15/15 Prone hamstring curl
45" sand bag bearhug hold
Warm up:
3 rds
15/12 cal cardio
20 glute bridge
10/10 single arm ring row
30 sec ohs empty bb / front squat
Strength:
High hang squat snatch + squat snatch + overhead squat
2x(1+1+1) 67-70 kg
Front squat: 3x3 70 %
Metcon:
21-18-15-12 front squat
7-6-5-4 bar mu / burpee pull up
Acessory:
4x
10/10 alt poliquin curl
45 sec plank
20 knee tuck
30/30 sec side plank
Warm up:
3 rds
15/12 cal cardio
10/10 bodyweight bulgarian split squat
20 band pull apart
50 du / 100 su
Strength:
Squat clean+Split jerk+Squat clean+Front squat+Split jerk
2x(1+2+1+2+1) 73%
2x(1+1+1+1+1) 78%
Emom 8’
3 reps Back Squat 65-70%
Metcon:
3 rds
80 Du /160 su
40 wall ball 9/6 kg
20 cal ski/row
Accessory:
4 rds
5/5/5 Prone IYT
10/10 single arm tricep kickback
Warm up:
3 rds
50 du/100 su
5 hindu push up
3 wall walk
12 alt v-ups
Strength:
Emom 35’:
1 min: 10 Bench Press 50%
2 min: 20-25 ghd
3 min: 10 chin up
4 min: 10 back squat 60/40 kg
5 min: 10 shoulder press 40/30 kg
6 min: 10-15 kb side
7 min: rest
Accessory:
3 rds
45 sec max effort cardio 45 sec rest
Streching
Warm up:
3 sets
15/12 cal ski
20 banded glute bridge
8 split stance strict press
12/12 pallof press
Strength:
Split jerk
3 reps 68%
3 reps 76%
3 reps 82%
2x2 reps 87-92%
2 reps 71%
Then
5x2 strict press 90% + last week 2 RM
Metcon:
30-20-10
Box jump over/step down 75/61 cm
T2b / k2e / v-up
Accessory:
Emom 12’
10 dumbell front raise
12 dumbell lateral raise
15-20 plate pinch bench press
Warm up:
3 sets
15/12 cal cardio
10 toes up dumbell rdl
10/10 single arm ring row
12 straight leg sit up
Strength:
4 rds
6 deadlift 72%
6 straight leg box jump step
Emom 6’
0:20 jumping box step
Metcon:
3 rds
1000 m row
20 hspu
500 m row
20 ring dip , ring push up
Warm up:
3 sets
15/12 cal cardio
20 banded face pull
10/10 side lunge
30” hollow rock
Strength:
High hang snatch + Snatch + Ohs
2x(1+1+2) 72-75%
2x(1+1+1) 77-80%
Front Squat: 5x3 75%
Metcon:
40-30-20 Muscle snatch 35/25 kg
8-6-4 DBall - sand bag clean over 70/45 kg
Accessory:
4 sets:
10/10 crossbody dumbell hummer curls
30” hollow hold
20 weighted russian twist
Warm up:
3 sets:
15/12 cal cardio
20 medball jumping squat
10/10 single arm upright row
20 knee tuck
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: 5x2 + 10 kg
Clean deadlift: 2x5 +10 kg
Metcon:
Buy in: 100/80 cal cardio
5 rds
5 clean & jerk 85/65 kg
6 ring mu / bar mu, burpee c2b, burpee pu
Buy out: 100 du/ 200 su