Wu:
3rds
30 m bear walk
20 hollow rock
10 scorpio
5 hindu push up
Strength:
Shoulder press
10-10-8-8-6-6
Metcon:
4 rds
15 t2b
12 db kb thruster 20-24 / 12-16 kg
9 burpee pull up
6 box step w. kbs
3 wall walk
3-4 set
10 barbell biceps curl last reps + 15 sec 90 degree hold
10-10 dumbell bench row
Wu: 3 rds 10 kb halo 12 plank to push up 10 tuck up 12 arch rock Only BB 5 rds 5 hang clean 10 biceps curl 15 shoulder press 20 bb side 30-45 sec rest btw rds Metcon 200 m inga run 20 alt db hang clean & jerk 200 m inga run…
Week 1 / Block 1 Warm up: 3 sets 15/12 cal 20 Bodyweight lunge 20 Band pull apart :30/:30 Pallof Press Strength: Squat clean + Split Jerk + Squat Clean + Split Jerk 3 x (1+1+1+1) 73% Deadlift: :30 x 5 min (10 sets) Metcon: For Time: 15 Hang power snatch…
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 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
Warm-Up 2 sets 1:30 Row 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Flutter Kick Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 2×1 84% Squat Snatch 1×2 74% 1×2 77% 2×1 80% 2×4 Snatch Pull 100% Metcon Amrap 15 800 m Row 30 V-Up 400 m Row…
Warm up: 3 rds 15/12 cal cardio 20 glute bridge pause top 10/10 single arm dumbbel upright row 20 heels over db-kb Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 80% 2x(1+1+1+1+1) 85% Emom 9’ 8 Back Squat 60-65% 3 clean pull +10 kg 4…
