Wu:
3 rds
1 min cardio
12 alt plate halo
12 min glute bridge
30”/30”coppenhagen plank
Strength:
5x 8-10 BSQ
Metcon:
4 x 2 min
4alt dumbell clean & jerk
4 shspu / hspu / pike push up
4 jump squat
1 min rest btw sets
First 4,4,4,4 reps
Second: 6,6,6,6 reps
Third: 8,8,8,8 reps
Fourth: 10,10,10,10 reps
3-4 sets
8 / 8 bulgarian split sq
8 / 8 split squat w. Dumbell
SMR & STRECHING
Warm-Up 3 sets 1:00 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat Strength Bench Press 1×10 50% 1×10 58% 3×10 63% 4×15 DB Bench Press Metcon For Time: 15-12-9-6-3 Pull-Up Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm up: 3 rds 15/12 cal cardio 20 glute bridge 10/10 single arm ring row 30 sec ohs empty bb / front squat Strength: High hang squat snatch + squat snatch + overhead squat 2x(1+1+1) 67-70 kg Front squat: 3×3 70 % Metcon: 21-18-15-12 front squat 7-6-5-4 bar mu / burpee pull up …
Warm up: 3 sets 1 min row 8/8 scorpio 10 scapula pull up :45 plank twist Strength & Metcon: Emom 35′ 1 min: 8-12 Bench press 3/4 -1/1 Body weight 2 min: 6-8 / 6-8 windmill 3 min: 10-15 hspu 4 min: 10-15 pull up 5 min: 15-20 ghd sit up 6 min: 8-12 barbell bench row 7…
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…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 80 Simple Under Strength Overhead Squat 1×6 50% 1×6 55% 1×6 50% EMOM 6 1 Squat Snatch 68% 2×3 Snatch Pull 90% Metcon For Time 1000 m Row 100 DU 1600 m Run
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
