Wu:
2 rds
50 m bear walk
20 alt kb halo
10 good morning w. Kb
5/5 split squat w.kb
3 set:
20 plate shoulder press
20 plate biceps curls
20 plate triceps
20 plate bench row
20 plate russian swing
no rest’
Metcon:
4-5 rds Tc’ 15 min
5 ↔️ inga run
12 push up on kb
12 alt kb snatch
12 alt kb lunges
12 kb deadlift high pull
Kb: male: 20-28 kg female: 12-20 kg
SMR & STRECHING
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 15 Band Pull Apart Strength Push Press 1×10 55% 1×8 58% 1×6 61% 1×4 72% Strict Press 4×8 90% of 8RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Burpee Pull-Up (RX: 4-6 Ring Muscle-Up) 14/11 Cal Cardio…
Warm up: 3 min cardio Emom 6’ 8 toes up dumbell rdl 16 heels over db kb 50 single under Strength: Every 4 min x3 =12 min max rep deficit push up 30 rest 10 double kb hang snatch 24/16 kg Metcon: Level 1 Emom 40 (macho man barbell) Level 2 Emom 28 (macho man…
Warm up: 3 sets 15/12 cal row 10/10 suitcase deadlift 10 ring row 2 sec top 10 straight leg sit up Strength: 4 set: 6 deadlift 72% 6 seated box jump Emom 5’ 30 sec jumping lunges Metcon: 4 rds 100 du 10 strict pull up 15 push press double kettlebell 24/16…
Warm up: 3 min cardio Emom 6 10 jumping air squat 20 banded pull apart 30 bw russian twist Strength: Pause squat : 2sec hold bottom Every 2:00 x 8:00 (4sets) Sets 1-2: 3 reps 63% Sets 3: 3 reps 68% Sets 4: 3 reps 72% Metcon: Emom 32′ 1: 14/11 AAB 2:…
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…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 5/5 windmill 30” hollow rock Strength: 4 sets 5 deadlift 76% 5 seated box jump Emom 5” 30” skeater jump Metcon: 21-15-9-15-21 Cal row Heavy Am kb swing 32/24kg Accessory: 4x 10 hamstring walk 10 sttb
