Warm-Up
EMOM8
1.0:45 Cardio
2.8/8 Singel Arm Ring Row
3.0:45 Cardio
4.16 Heels Over DB
Strength
Beanch Press
3×6 70-75%
2×6 75-80%
Every 2:00
Metcon
5 Sets of Amrap 3
25 Cal Row
12 T2B
Max Cal Ski or Bike
Rest 1:00
Accessory
3 Sets
10 Barbell Curl
15 Banded Triceps
Warm up: 15/12 cal row 10/10 cossack squat 20 band pull apart 40 sec plank Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 85-88 % 2x(1+1+1) 89-92 % Front squat: 5×3 82,5 % Metcon: 5 rds 3 wall walk 5 snatch 60/40 kg 7 lateral burpee 9 t2b Accessory: 4 sets…
Week 11: Block 3 Warm up: 3 rds 15/12 cal cardio :30/:30 opener :30 Ring support hold 15 V-up Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 80-85% 1-3 sets Weight of choice Front Squat: Build to a 1 RM Example build up:…
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 75% 2x(2+1) Squat Clean+Split Jerk 80% 2x(1+1) Squat Clean+Split Jerk 83-88% EMOM8 1.-7. 1 Front Squat 78% 8.7 Front Squat 70% Metcon Every 4:00×16:00….(4Sets) 20…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 1×4 67% 1×4 71% 1×4 76% 1×4 81% Front Squat 2×5 70% Metcon Every 3:00×12:00…(4 sets) 200m Run 3 Power Snatch 70% Max Rep Strict Chin Up Accessory EMOM…
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…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90% Metcon: Nancy 5 rds 400…
