Wu:
3rds
30 mountain climbers
10 cat camel
10-10-10 I-Y-T
10 russian baby makers
Strenght:
Every 3 min x4
10 Barbell Z-press
10 Barbell row
5-5 abs circle
Metcon:
3 sets:
24/20 Calorie Bike Erg/row/ski/aab
12 Front Squats (135/95)
8 Ring Muscle Ups /bar mu / 1,5 x pull up /
12 Front Squats (135/95)
24/20 Calorie Bike Erg
Front squat
5×3 (55-60-65-70-75%)
SMR
Warm-up EMOM 8 1. 0:45 Row 2. 6/6 Singel Arm DB Snatch 3. 0:45 Row 4. 0:30 Hollow Rock Strength 2 sets 1+1+1 Squat Snatch+Snatch Balance+Overhead Squat 40% 2 sets 1+1+1 Squat Snatch+Overhead Squat+Squat Snatch 70-75% Back Squat 1×4 75-80% 1×4 77,5-82,5% 1×4 80-85% Metcon 6 Rounds For Time: 10 Thruster 45/30kg 10 Box Jump…
Warm-Up 3 sets 1:00 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat Strength Bench Press 1×10 50% 1×10 58% 3×10 63% 4×15 DB Bench Press Metcon For Time: 15-12-9-6-3 Pull-Up Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm up: 3:00 Skierg 2×5 Snatch Deadlift 2×5 Snatch Pull 2×5 Muscle snatch 2×5 Power snatch 2×5 Ohs 2×5 Squat snatch Strength: 3 sets 3 snatch @75% 15 Touch and go Snatch 35/25 kg Metcon: Amrap 6′ 3-3-3-6-6-6-9-9-9–12-12-12…. Power clean 60-85/35-55kg Strict HSPU / HSPU / Pike Push up / hand realese push…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90% Metcon: Nancy 5 rds 400…
Warm up: 15/12 cal cardio 8/8 scorpio 12 hip thrust 10 scapula pull up 10/10 posterior hip strech Strength: Every 7 min x5 = 35 min 10 bench press bw / 0,75 bw 10 chin up 10 back squat bw 10 ring dip 10 bench row bw Accessory: 3 sets: 1:30 max distence row rest :30
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
