Warm up:
3 sets
15/12 cal row
20 plate hop
10/10 single arm dumbbell upright row
16 heels over db-kb
Strength:
Squat snatch:
2x2 @78%
2x1 @78%
Snatch pull to hold + Flotating Snatch pull + Snatch pull
3x(1+1+2) @86-91%
Metcon:
Every: 2:00 x 12:00 (6sets)
15 wall ball 9/6kg
12 Hang power clean 60/45kg
In remaining time Max rep toes to bar
Accessory:
4 rds
10/10 Single arm Incline Dumbbell Bench press
15 ring push up
8-12 strict ring pull ups
:45-1:15 plank
Warm up:
3 sets
15/12 cal cardio
20 hip thrust
10 scapula pull up
5 reverse burpee
Strength:
Emom 35'
1: 50 du / 100su
2: 10 Kettlebell thruster 24/16
3: 15 ttb
4: 20 ring dip / ring push up
5: 12 lunges 60/40 kg
6: 25 ghd back extension
7: rest
Streching
Warm up:
3 sets
15/12 cal aab
10/10 rotating lunge
5 inchworm
:30 front plank shoulder tap
Strength:
Front Squat
1x10 @57%
1x8 @67%
1x6 @71%
1x4 @76%
Back Squat:
1x5 @60%
3x5 @70%
Metcon:
Amrap 4
8 shuttle run 7,5 - 7,5 m = 15 m = 1 rep
6 bar mu / burpee pull up
7,5 m hswlk / 3 wall walk
2' rest
Amrap 4
12/9 Cal row
12 lateral burpee over row
2' rest
Amrap 4
7 shuttle run
5 bar mu / burpee pull up
7,5 m hswlk / 2 wall walk
2' rest
Amrap 4'
10/8 cal row
10 lateral burpee over row
Accessory:
Emom 10'
10 Ghd sit up + 10 Ghd back extension
Warm up:
3 sets
15/12 cal ski
20 banded glute bridge
10/10 half kneeling single arm strict press
0:30 hollow hold
Skill / Strength:
8 sets
2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom
5 sets
1 RM 50% SHSPU
3x10 Dumbbell bench press
Metcon:
4 rds
3 rope climb RX leg less
6 sand bag / slam ball clean
30 m sand bag / slam ball bear hug carry
15 m hand satnd walk / 30 m bear walk
Accessory:
4 sets
10 barbell biceps curls
10 dumbbell hummer curls
Week 3.
Warm up:
3 sets
15/12 cal row
20 bodyweight lunge
15 banded face pull
12/12 side plank hip touch
Strength:
Squat clean + Split jerk + Squat clena + Split jerk
3x(1+1+1+1) 78%
Squat clean + Split jerk
2x(1+1) 83%
Deadlift:
Emom 10'
2 reps 60%
Metcon:
For time:
100du / 200 su
50 Chest to bar
100 du / 200 su
50 overhead squat 45/30 kg
100 Du / 200 Su
Accessory:
12 Dumbbel box step over
E90' x 6 = 9 min
Warm up:
3:00 row
3 sets
12 toes up rdl
12 jumping air sq
30/30’ side plank
Strength:
Tempo front squat : 3 sec
1x3 62%
1x3 67%
1x3 71%
Metcon:
Emom 28’
15/12 aab
15 ttb
7,5 m-7,5 m shuttle run
10 wall bal 15/9 kg
Accessory:
4x1 min plank
Warm up:
3 sets
15/12 cal ski
10/10 Single leg glute bridge
8 sots press
15 v up
Strength:
Squat snatch
4x2 75%
Snatch pull to hold + Floating Snatch pull + Snatch pull
3x(1+1+2) 83-88%
Metcon:
5000/4000 m row
Every 2:00 5 Box jump 75/60 cm + 5 burpee
Accessory:
3x(:40-1:00)
Warm up:
3 sets
15/12 cal cardio
8/8 scorpio
10/10 one arm romanian dl
30" hollow rock
Strength:
E3' x 5
8-12 Bench press
8-12 chin up
Metcon:
E5' x 4
20 cal AAB
15 Hspu
15 T2b
20 Box jump
Accessory:
3 sets
max band triceps extension
max barbell biceps
1-2min rest
Warm up:
15/12 cal cardio
10/10 suitcase deadlift
10 ring row :02 pause at top
:30 hollow hold
Strength:
Back squat:
1x3 65%
1x3 73%
1x3 77%
1x3 81%
1x3 85%
Front squat
1x5 61%
1x5 66%
1x5 71%
1x5 75%
Metcon:
Amrap 4'
20/16 cal ski
4 rope climb
rest 2'
Amrap 4'
60 du / 120 su
8 bar mu / burpee pull up
rest 2'
Amrap 4'
15/12 cal ski
3 rope climb
rest 2'
Amrap 4'
45 du / 90 su
6 bar mu / burpee pull up
Accessory:
Emom 8'
10 GHD sit up
Warm up:
15/12 cal skierg
:30 / :30 lateral monster walk
20 band pull apart
20 knee tuck (slow)
Strength:
4 sets
10/10 Single arm ring row
:30 rest
6-10 Strict Ring
:30 Rest
:30 - :45 Hollow hold
3 x :45 - 1:00 Dead hang ring or bar
3x10 Strict Press 55-65 %
Metcon:
3 rds
800 m run / 1000m row
15 pull up
30 abmat sit up
15 double kettlebell clean and jerk 24/16 kg
Accessory:
5x
30 m dual kettlebell overhead carry
10 barbell bent over row