Warm-Up
3sets
1:00 Cardio
12 Band Pull Apart
6/6 DB Strict Press
6/6 DB High Pull
Skill
60 reps Chest to Bar For Time
(Tip:5-10 sets)
Strength
4×15 DB Hammer Curl
Rest 1:00
4×15 Overhead DB Tricep Extension
Rest 1:00
Cardio
3sets
6:00 Row/Ski/Bike (Hard)
Rest 2:00
Accessory
3sets
1:00 Front Plank
Rest 1:00
Week 7. Warm up: 3 rds 15/12 cal row :45 monster walk 10 barbell upright row 15/15 side plank hip touch Strength: Squat clean + Split jerk Build to a heavy double for the day 80% Clean Pull: :30 x10=5min 2 reps 85% Metcon: 3 rds 21 bar facing burpee 15…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 15 Band Pull Apart 0:30 Handstand Hold Strength Push Jerk 1×5 67% 1×4 73% 1×3 79% 1×3 85% 1×2 91% Strict Press 4×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 8/6 Bar Muscle-Up 15/12 Cal Cardio Max Rep Wall Walk
Wu: 3 rds 20 banded pull 10/10/10 I/Y/T 25 m ↔️ kb front rack carry Strength Emom 10”: Odd: 20-25 banded triceps Even: 6-10 deadlift 50-60 % Metcon: 3 rds 36 hrpu 24 jumping lunges 12 pull up / ring row x1,5 6 reverse burpee SMR & STRECHING
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 15 Band Face Pull Strength Push Press 10 52% 10 55% 10 58% Strict Press 10:00 Max 10 Reps + 2×10 (85% of 10 Reps) Metcon 2-2-2-3 Min Work/ 1:00 Rest 12 Power Clean 45/30kg 14/11 Cal Cardio Max Rep Chest to…
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…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…
