Warm up:
3 sets
15/12 cal row
50 single under
10/10 single leg glute bridge
16 starfish
Strength:
Back squat
5x62%
3x5x67%
Front squat
4x5x60%
Metcon:
Amrap 16’
20 box jump/ step down
20 T2b
10/10 kettlebell clean&jerk 24/16 kg
Accessory:
5-4-3-2-1 weighted pull up / strict pull up/ banded pull up
After set banded max reps pull up goal 25 reps
1 min rest
5x8/8 dumbell biceps curl
Warm-Up
2 sets
1:30 Cardio
10/10 DB Clean
15 Glute Bridge
15 DB Goblet Squat
15 Band Pull Apart
Strength
Back Squat
2x5 62%
3x5 67%
Metcon
Amrap 16
20 Box Jump Over 60/50cm
20 T2B
10/10 Single Arm KB Clean 24/16kg
Accessory
5x8/8 Alt. DB Bicep Curl
Warm-Up
2 sets
1:30 Cardio
10 inchworm
15 Ring Row
20 Alt. Lunge
Strength
Bench Press
1x8 55%
1x6 67%
1x4 73%
1x2 79%
3x2 85%
Metcon
For Time
15-12-9-6-3
C2B
Wall Ball 9/6kg
Accessory
3 sets
20 V-Up
20 Candlestick Toe Touch
Warm-Up
2 sets
1:30 Row
10/10 DB Snatch
10/10 Overhead DB Lunge
0:30 Handstand Hold
Strength
Overhead Squat
1x5 65%
1x4 70%
1x3 75%
1x2 80%
1x2 84
1x1 89%
Squat Snatch
1x3 72,5%
1x2 76%
1x1 79%
1x1 82%
2x4 Snatch Pull 100%
Metcon
For Time
4 sets
15m HSWL
7,5m Dual DB Overhead Lunge 2x22,5/2x15kg
400 m Run
Warm-Up
2 sets
1:30 Cardio
10/10 DB Strict Press
10 Half Burpee
30 Flutter Kick
Strength
Push Jerk
1x5 67%
1x5 71%
1x4 78%
2x4 84%
Strict Press
10:00 to 3RM Max
+
2x3 90% 3RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
10 Lateral Burpee Box Jump Over 60/50cm
20 V-Up
Max Cal Cardio
Warm up
3 x
1 min cardio
20 banded good morning
5 inchworm
10 barbell side twist
Back Squat
5x 62%
5x 67%
5x 71%
5x 76%
Front Squat
5x 60%
3x5 65%
Metcon:
4 rds
1000/800 m row
3-5 rope climb
Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Clean and Jerk
16 Glute Bridge
0:40 Handstand Hold
Strength
Power Clean + Split Jerk
2 sets
3+1 75%
2+1 80%
1+1 85%
Metcon
EMOM 28
1.7 Shuttle Run (7,5-7,5m)
2.8 T2B + 5 DB Thruster (2x16/12kg)
3.14/11 Cal Cardio (0:45)
4.6-10 Strict Deficit HSPU
Warm-Up
2 sets
1:30 Cardio
10/10 DB Snatch
15 Glute Bridge
15 DB Goblet Squat
15 Band Pull Apart
Strength
Back Squat
1x4 67%
1x4 71%
1x4 76%
1x4 81%
Front Squat
2x5 70%
Metcon
Every 3:00x12:00…(4 sets)
200m Run
3 Power Snatch 70%
Max Rep Strict Chin Up
Accessory
EMOM 12
1.0:15-0:30 Chin Over Bar Hold
2.12 Rear Delt Fly
3.8 Barbell Bicep Curl
4.Rest
Warm-Up
2 sets
1:30 Cardio
10 inchworm
10/10 DB Overhead Lunge
10/10 DB Snatch
15 Ring Row
Strength
Bench Press
1x8 55%
1x6 67%
1x4 76%
4x3 82%
Metcon
For Time
9-7-5
Ring Muscle Up/Burpee Pull Up
9/9-6/6-3/3
Singel Arm DB Squat Snatch (22,5/16kg)
Accessory
5x8 Strict Ring Dip
Warm-Up
2 sets
1:30 Row
8/8 DB Snatch
8/8 Overhead DB Lunge
60 Flutter Kick
Strength
Overhead Squat
1x5 65%
1x4 70%
1x3 75%
1x2 80%
2x1 84%
Squat Snatch
1x2 74%
1x2 77%
2x1 80%
2x4 Snatch Pull 100%
Metcon
Amrap 15
800 m Row
30 V-Up
400 m Row
15 Abmat Sit Up