Warm up:
2 min bike
3 rds
5 burpee no push up
10 light dumbbell front raises
5 light strict press
Strength:
5x8 Strict press
Metcon:
Amrap 10 min
10 cal cardio
10 box jump /step
10 ttb / k2e / k2c
Accessory:
Amrap 5'
16 dumbbells Alt biceps
16 dumbbells alt triceps kickers
Warm up:
3 min cardio
Amrap 5'
5 mu clean
10/10 front rack opener
5 front squat
5 strict press
5 push press
5 power jerk
Strength:
Every 4x3=12 min
3 clean and jerk @70-75%
9 touch and go clean and jerk 60/45 kg
Metcon:
Tc 15'
6 rds
2 rope climb
12 kettlebell deadlift 32/24
15 m lunges walking
Accessory:
Dumbbell bench press
Every 2:30x4=10:00
sets1-2 6reps @80-90%
sets 3-4 15-20 reps@ 50-60%
Warm up:
3 sets
1:00 row
10/10 pec strech on rig
10/10 external rotation
:30 mountain climber
Skill:
Emom 8'
7,5 m + handstand walk
Basic:
4 sets
:40 max rep wall walk
1:20 rest
:20 max rep plank shoulder tap
Metcon:
4 sets:
Amrap 2' : Max cal row
Amrap 2' : 12 wall ball 9/6kg + 8 lateral burpee box jump overs 60/50 cm
Amrap 2' : Max rep shuttle run
2 min rest
Accessory:
4 sets:
15/15 m suitcase carry
:30 Hollow hold
Warm up:
3 min cardio
2 sets:
10/10 Posterior hip strech
10 sots press
20 walking lunges overhead lateral felxion
Strength:
Snatch:
Emom 12'
1-4 min: 1 snatch + 2 ohs 68%
4-8 min: 1 snatch + 1 Overhead squat 73%
8-12 min: 1 snatch 78%
Back Squat:
1x3 @72-77%
1x2 @77-82%
1x1 @82-87%
1x3 @77-82%
1x2 @82-87%
1x1 @87-92%
Metcon:
6 power snatch 45/30 kg
9 ohs
12 c2b / pull up
18 cal cardio
rest 1'
2 rds
rest 1'
3 rds'
Accessory:
3 sets
10-15 dumbbel fly
10-20 banded face pull
10-20 banded pull apart
10-20 Bandede pull apart
Warm up:
3 min cardio
2 sets
15 hip thrust
10 barbell good morning
10/10 one leg kb romanian deadlift
Strength:
Deadlift: 4x3 tempo 70-80 %
+ 8-6-6 @50-60%
Metcon:
CFGO 18.2
1-2-3-4-5-6-7-8-9-10 Dumbbell front squat 2x22,5 / 15kg
Bar facing burpee
then
1 rep max clean
Time cap 15 min
Accessory:
2-3 sets
3 min row
Warm up:
3 sets
0:45 cardio
30 jumping jack
16 alt v ups
10 wall squat
Emom 35'
1 min: 7 Back squat 60 kg
2 min: 15 hrpu
3 min: 8 Sand bag on
4 min: 15/12 cal cardio
5 min: rest
Accessory:
3 sets
20 ghd sit up
20 barbell good morning
Warm up:
3 min cardio
2x5 Snatch deadlift, snatch pull, muscle snatch, power snatch, ohs, snatch
Strength:
3 sets
3 snatch @75%
9 touch and go snatch 43/30 kg
Metcon:
6 rds
10 deadlift 85/55kg
15 ttb
30 double under
Accessory:
Tempo dumbbell bench press
2x6 2020 tempo
2x15-20 no tempo
Warm up:
3 sets:
15/12 cal cardio
8/8 scorpio
6/6 cat camel
3/3 single arm rope row
Strength:
Shoulder press climbing heavy
2x10
2x8
2x6
2x4
Metcon:
5 rds
15 cal row
2 rope climb
6 double kb squat clean 24/16 kg
Accessory:
3 sets
max barbell biceps
max barbell triceps
1 min rest btw sets
Warm up:
3 min cardio
+
2 sets:
10/10 posterior hip strech
10/10 forward lunge w / Floor Touch
10/10 Front Rack openers
10/10 Side plank hip touch
Strength:
Emom 12:
1-4 min: Low hang power clean + front squat + squat clean + split jerk @60%
5-8 min: High Hang power clean + squat clean + split jerk @65%
9-12 min: Squat clean + split jerk @80%
Metcon:
Amrap 5' x2
1-2-3-4-5-6... Wall Walk
2-4-6-8-10... Thruster 45/30 kg
rest 2 min btw sets
Accessory:
Emom 6'
3-5 Ring Row muscle up transition
Warm up:
3 min cardio
2 sets
10 cat camel
10/10 one leg hip thrust
10 plank to push up
10 russian babymakers
12 Days of Christmas
1 Wall walk / bar mu
2 Dumbbell thrusters 22,5/15 kg
3 Pull ups
4 Alt Dumbbell hang snatch
5 push ups
6 dumbbell step ups
7 box jumps
8 dumbbell push press
9 burpees
10 alt hang dumbbell power cleans
11 Toes to bar / v-ups
12 Devils press
Streching