Wu:
3:00 cardio
2 sets
10/10 pec strech on rig
10 banded press
10/10 lat strech on rig
10 alt lunge w/lateral flexion
Strength:
5x3 strict press @75-85%
Metcon:
2 sets:
Amrap 3'
8 dumbbell snatch 22,5/15kg
4 burpee box jump overs
rest 1:00
Amrap 3'
8 db havng clean and jerk
8 lateral burpee over db
rest 1
Amrap 3'
6 thruster 40/30kg
6 bar facing burpee
rest 1
Accessory:
3 sets:
10-15 band assist strict chest to bar
8-12 kb seal row
12-15 rear delt fly
Warm up:
3:00 Cardio
2 sets:
5 snatch dl + 5 Snatch pull + Muscle snatch + 5Power Sn + Ohs + 5 Snatch
Strength:
Emom 15'
1: 10 power snatch 45/30 kg
2: 15/12 cal cardio
3: rest
Metcon:
3 rds
600/500 row
25 t2b
15 Power clean 60/40kg
Accessoy:
3 sets:
5-10 barbell cuban press
10-20 T ring rows
20-30 banded face pull
then
3x dumbbell bench press 85%
2x 12-15 60%
Warm up:
3 sets:
1:00 row
10/10 pec strech on rig
10/10 banded external rotation
:30 montain climber
Skill:
4 sets:
2-4 wall walk
15 m double kettlebell overhed carry
7,5-15 m hand stand walk
15 m overhead carry
2-4 wall walk
Metcon:
40-30-20-10
Wall ball 9/6kg
Lateral burpee box jump over
Accessory:
5 sets:
:40-1:00 Top Plank Matrix
Warm up:
3 min cardio
2 sets
10/10 posterior hip strech
10/10 forward lunge
10/10 front rack openers
10/10 side plank hip touch
Strength:
Emom 10'
Squat clean & jerk
1+1 @75-85%
Back squat: Build to 1 RM
Metcon:
3 sets
50 du / 100 su
10 hspu
20 single dumbbell box step 22,5/15kg
10 hspu
50 du/100 su
Accessory:
Emom 6'
3-5 ring row to muscle up transition
4sets:
2-5 jumping ring mu
15 ring kip swing
Warm up:
2 min cardio
2 sets:
10/10 anterior hip pulse on box
10/10 adductor strech on box
10/10 posterior hip strechon box
10/10 pec strech on rig
10/10 lat strech on rig
15 banded face pull
2 sets:
6 snatch deadlift
5 muscle snatch
4 power snatch
3 overhead squat
2 snatch
Strength:
Every 2:00 x4
3 tempo deadlift 2121 @73-83%
12-10-8-6 @50-60%
Metcon:
CFGO 23.3
Time cap: 0:00- 6:00 ass many reps
5 wall walk
50 du / 100 su
15 snatch 30-40/15-30 kg
5 wall walk
50 du/100su
12 santch 40-50/25-35 kg
6:00-9:00
20 strict hspu / kipping hspu / pike push up / hand realese push up
50 su/100 su
9 snatch 40-50/30-40 kg
9:00-12:00
20 strict hspu / kipping hspu / pike push up / hand realese push up
50 su/100 su
9 snatch 50-70/30-40 ++++ kg
Basic x2 reps with dumbbell or double dumbbell
Accessory:
3 sets
Max barbell biceps curl
Max barbell triceps extension
Warm up:
3 sets
50 jumping jack
6 strict t2b
8 alt scorpio
8 dumbell goblet squat
Strength:
4x10 barbell shoulder press behind neck climbing weight
Metcon:
4 rds
10 sand bag clean and over shoulder 45-70/25-45 kg
30 m sand bag bear hug carry
10 double kettlebell thruster 24/16 kg
Accessory:
4 sets
10-15 ring dip
10-15 tempo ring row 2121
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