Wu:
3 rds
12 alt lateral box step
12 invertalt row
12 snow angel
1 min cardio
Snatch:
6 rds
1 snatch + 1 hang snatch + 2 ohs (basic: power snatch and no ohs)
Metcon:
Every 4 min x 4-5
6 hang snatch 40/25 kg
8 alt lunges step ohs
10 hspu / pike push up x1,5 / clap push up / hrpu x2
12 cal cardio
3-4 sets
12 kb gorilla row
12 kb skull chrusher
12 kb biceps curl
30 sec rest
SMR & STRECHING
Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump Strength: Tempo back squat 7×1 @50% pause :05 Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest Accessory: Emom 6′ :15-:30 ghd…
Warm-Up EMOM8 1.0:45 Cardio 2.12 KB Goblet Lunge 3.0:45 Cardio 4.0:30 Hollow Rock Strength 2×1 Squat Snatch 80% 2×2 Snatch Deadlift (100% 1RM Snatch) Back Squat 3×3 67-72% Metcon 4 Sets of Amrap 3… 17 KB Box Step Over 2×16/12kg 60/50cm 17 KB Hang Snatch 2×16/12kg 17 T2B Rest…
Week 5 Warm up: 3 sets: 15/12 cal row 20 banded glute bridge 8 jerk stace strict press w bb 12/12 side plank rotation Strength: Squat clean + split jerk + squat clean + split jerk 3x(1+1+1+1) 80 % Squat clean + split jerk 2x(1+1) 85 % Deadlift: :45×6=8sets 1-4 sets 2…
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 70% 2x(2+1) Squat Clean+Split Jerk 75% 2x(1+1) Squat Clean+Split Jerk 80-85% EMOM8 1.-7. 1 Front Squat 73% 8.7 Front Squat 68% Metcon 3sets 100 DU/200…
Warm up: 3 rds 50 du/100 su 5 hindu push up 3 wall walk 12 alt v-ups Strength: Emom 35’: 1 min: 10 Bench Press 50% 2 min: 20-25 ghd 3 min: 10 chin up 4 min: 10 back squat 60/40 kg 5 min: 10 shoulder press 40/30 kg 6 min: 10-15 kb…
Warm-up 3 sets 5 inchworm 20 Jumpig jack 15 Glute Bridge Metcon 6-8 sets 400 m Row,Ski / 800 m Bike / 0,5 mérföld Assault Bike 20 WB 9/6 25 m Burpee Broad Jump 50 m WB Walking Lunge 9/6 100 m Inga Run (4x25m) 20 Sit up SMR
