Warm-Up
3sets
1:00 Cal Cardio
10 Alt. DB Clean and Jerk
15 Glute Bridge
20 Alt. Lunge
Strength
Emom 8
200/180 m Row
+
Emom 5
6 Touch & Go Power Clean 50%
Metcon
EMOM 28
1.0:45 Cal Bike/Assault
2.1-2 Rope Climb
3.0:45 Cal Row/Ski
4.2 Squat Snatch 70%
Week 5 Warm up: 3 sets: 15/12 cal row 20 banded glute bridge 8 jerk stace strict press w bb 12/12 side plank rotation Strength: Squat clean + split jerk + squat clean + split jerk 3x(1+1+1+1) 80 % Squat clean + split jerk 2x(1+1) 85 % Deadlift: :45×6=8sets 1-4 sets 2…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 3×8 60% Front Squat 3×3 70% Cardio Row Intervals 4 sets 500 m Rest 1:00 300 m Rest 0:30 200 m Rest 1:00 Accessory EMOM 6 0:30-0:40 Front Plank on Hand
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 15 Alt. Lunge Skill A 4 Sets 0:20 Double Under Rest 0:10 Between Sets Rest 2:00 In 3:00, Establish a Max Unbroken Sets of Rep Double Under Rest 1:00 2x 50% of Max Reps, 1:00 Rests B…
11 Week. Warm up: 3 sets: 15/12 cal row 10/10 cossack squat 5 tall jerk / basic: :30 hollow hold Strength: Squat Clean + Split Jerk Build to heavy single or 1 Rm for today 95-100% + Clean Pull: Every :45 x 6:00 (8sets) 1-4 sets: 2 reps + 5-10 kg 5-8 sets:…
Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge Strength Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85% Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm up: 3 sets 15/12 cal row 20 glute bridge/ 1s top pos 6 strict burpee 15/15 side plank hip touch Strength: High hang squat snatch + low hang squat snatch + snatch + ohs 3 x (1+1+1+1) Front squat : build to 3 RM today minimum 5 sets 90%+ Metcon: 21-18-15-12 Bar facing…
