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 Box Jump Over 24/20
10 Devil Press 2×22,5/15 kg
15 DB Box Step-Up 2×22,5/15 kg
SMR
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 15 KB Russan Swing Strength Back Squat 1×6 62% 1×6 71% 2×6 76% Front Squat 1×5 60% 1×5 65% 1×5 70% Metcon Amrap 8 200m Run 10 KB USA Swing 32/24kg Accessory Weighted Strict Pull-Up 1×6 1×5 2×3
Wu: 2 rds 6/6 one leg kb rdl + clean & shoulder press 12 wb squat clean 6 half burpee 12 wall sq Squat Clean: 6 rds ( climbing) 1 squat clean + hang sq clean + front squat Metcon: Every 5 min x 4 9 hang clean 50/35 kg 12 t2b 15…
Warm up: 3 rds 15/12 cal cardio 10/10 suitcase deadlift 5 strict hanging leg raise 20 plate hop Strength: 4 sets 15-20 ring row 15 dumbell bench press Emom 28: 15 cal ski/row 15 weight sit up 15 burpee Accessory: Streching
Warm-Up 2 sets 1:30 Cardio 16 Band Pull Apart 8/8 DB Strict Press 16 Revers Lunge 40 Singel Under Strength 10:00 Time Cap 5 RM Strict Press 2×5 (85-90% 5 RM) Metcon 2 rounds For Time 100 DU 20 OHS 45/30 kg 100 DU 12 Ring MU / Burpee Pull Up…
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 push press Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…
Warm up: 3:00 bike 2sets: 1:00/1:00 couch strech 10/10 single leg glute bridge 5 inchworm Metcon: Emom 40′ 1: 12/10 AAb 2: 10 burpee box jump overs 3: 15/12 cal row 4: 15m front rack walking lunge Accessory: 4 sets: 15/15 m oh carry 15 weighted sit up
