Warm-Up
3sets
15 Cal Cardio
20 Jumping Lunge
10/10 DB Upright Row
0:30/0:30 Side Plank
Strength
2x(1+1) Squat Snatch+Floating Snatch 83%
3×1 Snatch 85-90%
Back Squat
1×5 72,5%
1×3 77,5%
1×2 82,5%
1×5 75%
1×3 80%
1×2 85%
Metcon
6sets
Amrap 3
15/12 Cal Row
5 Thruster 50/35 kg
Rest 1:00
SMR
Warm up: 3 rds 50 du/100 su 5 hindu push up 3 wall walk 12 alt v-ups Strength: Emom 35’: 1 min: 10 Bench Press 50% 2 min: 20-25 ghd 3 min: 10 chin up 4 min: 10 back squat 60/40 kg 5 min: 10 shoulder press 40/30 kg 6 min: 10-15 kb…
Warm up: 3 sets 50 jumping jack 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 15/12 cal cardio 2: 10 Double Kettlebell swing 24/16 3: 15 abs roll 4: 10 renegade row + push up 5: 12 back squat 60/40 kg 6: 25 ghd back extension 7: rest …
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 3sets 1:00 Cardio 10/10 Ring Row 5 inchworm 15 Banded Face Pull Skill Chest to Bar EMOM 16 1.0:10-0:20 Chest to Bar Hold 2.10-15 Bar or Ring Kip Swings 3.10-15 Band Assisted Chest to Bar 4.Rest Cardio 5 sets 250/200 m ski/row 25-20-15-10-5 Burpee Rest 1:00 Between Sets Accessory EMOM 9…
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg hip thrust 20 band pull apart 20” L-sit, hanging tuck Strength: High hang squat snatch + Squat snatch + Overhead squat 2x (1+1+2) 70-73% 2x (1+1+1) 74-77% Front squat: 5×3 71% Metcon: 30-20-10 Thruster 40/30 kg 5-4-3 rope climb Accessory: 3…
Warm up: 3:00 Skierg 2×5 Snatch Deadlift 2×5 Snatch Pull 2×5 Muscle snatch 2×5 Power snatch 2×5 Ohs 2×5 Squat snatch Strength: 3 sets 3 snatch @75% 15 Touch and go Snatch 35/25 kg Metcon: Amrap 6′ 3-3-3-6-6-6-9-9-9–12-12-12…. Power clean 60-85/35-55kg Strict HSPU / HSPU / Pike Push up / hand realese push…
