Wu:
3 set
12 alt box side step
24 hamstring curls w. band
24 tou touch
12 cal row
Strenght:
shoulder press & deadlift (medium weight)
2×12
2×10
2×8
Metcon:
3 rds
20 thruster 30/20 kg
15 pull up
10 lateral burpee
3-4 set
12 bb biceps curl
12 skull chrusher
12 arch rock
Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee Strength & Metcon: 4 rds 25 cal cardio 10 shoulder press 45 / 30 kg 4 rds 25 cal cardio 15 push press 55 / 35 kg 4 rds 25 cal cardio 20 push jerk 65 /40 kg…
Warm-Up EMOM 8 1.0:45 Cardio 2.12 Ring Row 3.0:45 Cardio 4.6/6 DB Strict Press Strength 3×5 Strict Press 65% Metcon 2-2-2-3 Min. Work / 1:00 Rest 12 HSPU 15/12 Cal Assault/Bike Max Rep Burpee Pull Up Accessory 2 Sets 20 Band Strict Pull-Up Rest 1:30 4-5 Sets 15-20 Band…
Warm up: 3 sets 15/12 cal row 8 overhead squat empty barbell 8 hang muscle snatch empty bb :30/:30 side plank Strength: 3×2 @70% Emom 5′ 1 rep @75% 3 position snatch deadlift 3×3 :02 pause +10 kg Metcon: 21-15-9 Hspu / pike push up ghd sit up / weighted sit up…
Week 9 Warm up: 15/13 cal cardio 16 jumping lunge 20 banded face up 12/12 side plank hip touch Strength: Squat clean + split jerk 2 x 2+1 @84% 3 x1+1 @85-90% clean pull: Emom 10 2 reps 90% Metcon: For time 400 m run 30 burpee box jump over 20 d-ball…
Warm up: 3 rds 15/12 cal cardio 10/10 suitcase deadlift 5 strict hanging leg raise 20 plate hop Strength: 4 sets 15-20 ring row 15 dumbell bench press Emom 28: 15 cal ski/row 15 weight sit up 15 burpee Accessory: Streching
Wu: Emom 8: 80 simple under 16 alt v ups 20 lunges 15 half burpee Hyrox: 3 rds 800 m row 30 wall ball 400 m inga run 50 m burpee broad jump 400 m inga run
