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 78%
2x(2+1) Squat Clean+Split Jerk 83%
2x(1+1) Squat Clean+Split Jerk 85-90%
EMOM8
1.-7. 1 Front Squat 81%
8.7 Front Squat 73%
Metcon
4 Sets of AMRAP 4…
6 Devil Press 2×15 / 2×10 kg
9 T2B
12 Alt. Pistol
Rest 1:00 between Amrap
SMR
Warm up: 3 sets 15/12 cal row 20 glute bridge 10/10 single arm dumbbell upright row :30 hollow hold Strength: Squat snatch 4×2 (73%) Snatch pull to hold + floating snatch pull + snatch pull 3x(1+1+2) 83-85% Metcon: 6 rds 9 power clean 70/48 kg 50-60/25-40 kg 3 wall walk Accessory: Seated…
Wu: 3 rds 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold Split jerk: 5x 2 climbing Metcon: 4 rounds for time: 400m row 5 wall walk 10 burpee 15 wall bal 10 double kb gorilla clean 5 c2b 3-4 set max barbell biceps curls max barbell triceps …
Warm up: 3 sets 15/12 cal cardio 20 glute bridge 5 inchworm 10/10 pallof press Strength: 4 sets 10 Romanian deadlift 40-70 kg 15 Glute bridge with barbell 20 Banded good morning Metcon: 3 rds 500 m run / 600 m row 20 double kettlebell clean and jerk 20/12 500 m row 30 m…
Week 8. Warm up: 15/12 cal skierg 50 single under 10 band pull apart 10/10 side plank rotation Strength: Banded kettlebell strict press 4×8 3×10/10 Top down Gorilla row 2x max reps diamond push up Metcon: 45 t2b 9 d-ball / sand bag clean 30 chest to bar 6 d-ball / sand bag…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 8/8 DB Hang Clean 12 V-Up Strength Push Press 3×10 50% Strict Press 3×6 65% Metcon 2-2-2-3 Min Work/ 1:00 Rest 15 C2B 15/12 Cal Cardio Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg
Warm up: 3:00 row 3 sets 12 toes up rdl 12 jumping air sq 30/30’ side plank Strength: Tempo front squat : 3 sec 1×3 62% 1×3 67% 1×3 71% Metcon: Emom 28’ 15/12 aab 15 ttb 7,5 m-7,5 m shuttle run 10 wall bal 15/9 kg Accessory: 4×1 min plank
