Warm-Up
3sets
1:00 Cal Cardio
10/10 Singel Arm DB Snatch
20 Glute Bridge
Strength
8 sets (Every 1:30)
0:40 Cardio
2 Touch & Go Power Snatch 65-70%
20 sets (Every 0:30)
1 Deadlift 67%
Metcon
EMOM 20
1.0:45 Cal Bike/Assault Bike
2.1-2 Rope Climb/3-6 Strict Pull-Up
3.0:45 Cal Row/Ski
4.7,5 m Dumbbell Overhead Walking Lunge
2×22,5/15kg SC.:2×17,5/10kg
SMR
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 hollow hold Skill / Strength: 8 sets 2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom 5 sets 1 RM 50% SHSPU 3×10 Dumbbell bench press Metcon: 4…
Warm up: 3 sets 15/12 cal aab :40 monster walk 20 banded face pull 10/10 side plank rotation Skill / Strength Estabilish set of max unbroken strict handstand push up 2×50% 5×6 dumbbell bench press Metcon: Amrap 20’ 50/40 cal aab 15 m handstand walk / 30 bear walk 2 heavy power clean 90/60 kg…
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…
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…
Week 12. Warm up: 3 sets 15/12 cal cardio 15 banded front squat 10/10 single arm dumbbell pright row :30 flutter kick Strength: Squat clean + Split jerk 3x(1+1) @75 % Clean pull: Emom 8′ Min 1-4 min: 2 reps @85% Min: 5-8 min: 1 rep @88% Metcon: 24 t2b 16 dumbbell…
Warm up: 3 sets 15/12 cal ski 5/5 lunge to step up 20 banded face up :40 front plank Strength: Build to 3 Rm front squat Back squat: 5 reps @68% 5 reps @72% 5 reps @76% 5 reps @80% Metcon: Amrap 5’ 30/22 cal row 22,5 m hswlk / 50 m tiger…
