Wu:
Emom 9 ‘
40″ plank to push up
40″ wall sit hold
40″ simple under
Strength:
6 x 3 Bench Press (climbing heavy)
Metcon:
Rouge Pump Challange
2000 m row
Then : max reps bench press
Rx: Bodyweight male: 100 % , female: 75 %
Scaled: 50%
3-4 sets:
10 pendlay row
10 strict t2b
10 shoulder front raise
SMR & STRECHING
Warm up: 3 sets 15/12 cal aab 10/10 rotating lunge 5 inchworm :30 front plank shoulder tap Strength: Front Squat 1×10 @57% 1×8 @67% 1×6 @71% 1×4 @76% Back Squat: 1×5 @60% 3×5 @70% Metcon: Amrap 4 8 shuttle run 7,5 – 7,5 m = 15 m = 1 rep 6 bar…
Warm up: 15/12 cal row 15 goblet squat 15 banded upright row :30/:30 side plank Strength: Back squat 1×3 @55 % 1×3 @59% 2×3 @63% Front squat 1×3 @55% 1×3 @59% 2×3 @63% Metcon: Amrap 4’ 30 burpee 40/30 cal row 30 alt pistol 3 rope climb rest 2…
Warm up: 3 sets 10 ghd back extension 20 jumping lunge 10/10 single arm banded rear delt fly Strength: 7×1 tempo back squat @55% :05 pause Metcon: Emom 28′ 1: 75 du 2: 4-6 D-ball 3: 1 legless rope climb 4: rest Streching
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat In 20:00 build to a 1RM Cardio Row Intervals 3 sets 1000 m Rest 1:20 + Rest 1:20 + 500m Sprint Accessory Emom 6 0:20 L-Sit Hold
Warm up: 3 sets 12 scorpions 12 deadbug 24 m bear walk Metcon: Amrap 40’ 1000 m run / 1200 m row 50 push press 40/30 kg 50 sit up 50 bench row 40/30 kg 50 plank twist 50 bench press 60/40 kg / floor press w. Dumbell/ plate 50 back squat 60/40 kg…
