Warm-Up
3 Sets
15 Cal Row
10/10 Singel Leg Dumbbell RDL
20 Banded Upright Row
15 V-Up
Strength
EMOM9
1.200/180m Row(0:45)
2.200/180m Row
3.0:30 Max Rep Kipping HSPU / Dumbbell
Push Press
Band Assisted Strict Pull-Up
5×15
Rest 1:30
Metcon
Amrap 9
6 Shuttle Run (“rep”= 7,5m Down + 7,5m Back)
3-6-9-12…..Hang Squat Snatch 40/25kg
Accessory
EMOM9
1.0:40 Front Plank On Hands
2.15 V-Up
3.20 Russian Twist 9/6 kg Wall Ball
Warm up: 3 sets 15/12 cal ski 20 bodyweight 10 ring kip swing 12/12 Side plank hip touch Skill / Strength: 4×60% Ring Mu Every 2:00 x 8:00 min 4sets 0:40 Ring push up 5×6 @61-71% strict press Metcon: 800 m run / 1000 m row 20 burpee pull up 20 devils press…
Warm up: 3 sets 15/12 cal aab 8/8 lateral box step 10 sots press :30 ohs bottom hold Strength: Squat snatch 2×2 @76% 2×1 @71% snatch pull to hold + snatch pull 3×1+1 @80-85% Metcon: 4 rds 5 power snatch 67,5 % 15 chest to bar 20 single leg box step over…
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
Warm-Up 3sets 1:00 Ski/Row/Bike 20 Plate Hops 6 Inchworm 6/6 Singel DB Bench Press (on the ground) Strength 5×1 Bench Press 90-95% Metcon For Time 3 Sets 20/16 Cal Bike/Assault 15 Burpee Box Jump Over 60/50 cm No Rest 3 Sets 15/12 Cal Bike/Assault 7 Burpee Box Jump Over 70/60 cm…
Week 3. Warm up: 3 sets 15/12 cal row 20 bodyweight lunge 15 banded face pull 12/12 side plank hip touch Strength: Squat clean + Split jerk + Squat clena + Split jerk 3x(1+1+1+1) 78% Squat clean + Split jerk 2x(1+1) 83% Deadlift: Emom 10′ 2 reps 60% Metcon: For time:…
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…
