Warm up:
3 sets
1:00 row
10/10 lat strech ring
3/3 single arm rope row
:30 hollow hold
Skill:
10 rds
1 rope climb
25 m farmer carry :30 rest
Metcon:
Emom 24-32'
Min 1: 15/12 cal row
Min 2: 12 wall ball + 5-8 lateral burpee box jumps
Min 3: 4-5 x 15 m shuttle run
Min 4: rest
Min 5: Shuttle run
Min 6: 8 lateral burpee box jump overs + 10 wall ball 9/6 kg
Min 7: 15 /12 cal row
Min 8: rest
Accessory:
Accumulate 2:00 in each position
- left side plank
- right side plank
- sorenson hold
Warm up:
3 min cardio
3 sets
8/8 dumbbell one leg rdl
15 hip thrust
10 barbell good morning + shoulder press behind neck
5 hindu push up
Strength:
3x2 @2121 Tempo deadlift 73-83%
+
8+8+8 @ 50-60 %
Metcon:
CFGO 20'4
30 box jump
15 clean and jerk 40/30 kg
30 box jump
15 clean and jerk 50/35 kg
30 box jump
10 clean and jerk 60/40 kg
30 alt pistol / on box / band
10 c&j 70/45kg
30 alt pistol
5 c&j 80/ 50 kg
30 pistol
5 c&j 90 / 55kg
Accessory:
3 sets
12 strict ttb
12 weight sit up
Warm up:
3 sets
1min row
10/10 pec strech on rig
10/10 banded external rotation
:30 mountain climber
Strength:
5x10 Bench press climbing weight
Metcon:
6 rds
15 m handstand walk / 3-5 wall walk
15 wall ball
150 m inga run
Accessory:
8x :20 hollow rock
Warm up:
3 min cardio
2 sets
10/10 posterior hip touch
10/10 forward lunge
10/10 fromt rack openers
10/10 side plank hip touch
Strength:
Emom 12’
1-3 min
Clean pull + hang clean + squat clean + front squat + Split jerk 60%
4-6 min
squat clean + front squat + split jerk 65%
7-9 min
squat clean + split jerk 70%
10-12 min
squat clean + split jerk 75-90%
Back squat:
1x3 @75-80%
1x2 @80-85%
1x1 @85-90%
1x3 @ 80-85%
1x2 @85-90%
1x1 @90-95%
Metcon:
Amrap 10’
15/12 cal cardio
15 m single dumbbel overhead lunge crry 30/22,5 kg
Accessory:
3 set
1-4 ring mu
1-4 bar mu
Warm up:
3 sets:
1:00 row
1:00 / 1:00 couch strech
10/10 sinlge leg glute bridge
5/5 windmill
Strength:
Deadlift
3x3 @73%
1x15 @45%
Metcon:
5 rds
1 bar mu / burpee pull up
3 squat clean 60/40 kg
5 front squat 60/40kg
7 push jerk 60/40 kg
9 lateral burpee
11 hspu
Accessory:
5 sets
8/8 posted single leg deadlift
30 m Mixed overhead carry
:30 deadbug
Warm up:
3 rds
100 simple under
10 snow angel
10 scapula pull up
10 air squat
Strength:
5x8 shoulder press +10%
Metcon:
3 rds
30 russian kb swing
30 goblet squat
30 abmat sit up
100 du/200 su
Accessory:
3 sets
20 alt hummer biceps curls
20 triceps kicks
Warm up:
3 min cardio
2x3 muscle snatch+3ohs+3clean pull+3front squat+3 power jerk
Strength:
Emom 16'
1: 5 power snatch 60%
2: 15/12 cal cardio
3: 5 power clean 60%
4: rest
Metcon:
Amrap 12'
10 dumbbell snatch 22,5-15kg
15 d ball bear hug carry
20/18 cal cardio
Accessory:
Deficit push up 2x max unbroken reps
normal push up 2x max reps
Warm up:
3 sets:
1:00
10/10 lat strech ring
3/3 single arm rope row
:30 Hollow hold
Skill:
3 sets:
2 rope climb
20 russian kettlebell swing 32/24 kg
2 rope climb
Metcon:
6 sets:
:40 cal row
:20 rest
:40 wall ball
:20 rest
:40 lateral burpee box jump over
Accessory:
3 sets:
12/12 side plank rotation
12/12 side plank hip touch
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
5x3 @70%
Metcon:
18 c2b
15 m single dumbbell farmers lunges
15 c2b
15 m dumbbell lunge
12 bar mu / burpee pull up
15 m dumbbell goblet lunge
9 bar mu / 9 burpee pull up
15 m dumbbell goblet lunge
6 ring mu / 6 burpee c2b / t2b
15 m dumbbell overhead lunge
3 ring mu / 3 burpee c2b / t2b
15 m dumbbell overhead lunge 22,5 / 15 kg
Accessory:
3sets
20 banded face pull
1 min plank matrix
Warm up:
3 min cardio
2 sets
45/45' couch strech
8/8 single leg glute bridge
3 inchworm
Skill:
Every 3 x4 = 12min
12 lateral burpee over dumbbell
12 alt dumbbell snatch
12 pistol
Metcon:
Emom 32'
1: 12/10 aab
2: 3-6 burpee bar mu / burpee pull up
3: 15/12 cal bikeerg
4: 6 D-ball / snad bag clean
Accessory:
:40-1:00 sorensen hold
15 seated dumbbell curl
15 dumbbell rolling tricep extension