Warm-Up
EMOM 8
1.0:45 Cardio
2.50 Single Under
3.0:45 Cardio
4.15 Band Pull Apart
Strength
3×5 Bench Press 65%
3×15/15 Single Arm Strict Press
Metcon
For Time
5 Sets
2:00 Max Cal Bike/Assault
1:00 Max Rep Double Tap Burpees
Rest 0:30
Warm-up 3 Sets 1:30 Cardio 10/10 Suitcase DB Deadlift 12 Jumping Air Squat Strength EMOM 5 1 Power Snatch 60% EMOM 5 1 Power Clean 60% Every 0:30 (20 Sets) 10:00 1 Deadlift 65% Metcon EMOM 20 1. 16/13 Cal Cardio (0:45) 2. 1 Legless Rope Climb / 2-4 Rope Climb / 5-10 Strict Chin-Up 3….
Week 2 Warm up: 3 sets 15/12 cal row 8/8 side lunge 8 split stance strict press (empty bb) 16 candlestick toe touch Strength: Squat clean + split jerk + squat clean + split jerk 3 x (1+1+1+1) 75 % Squat clean + split jerk 2 x (1+1) 80 % Deadlift: Every…
Warm up: 3 rds 10 scorpio 30 jumping jack 10 scapula push up Strength: Emom2 x 5 -10 Bench press -10 Bench row Metcon: 6 rds 60 du / 90 su 4-6 burpee bar mu / c2b / pull up / jumping pull up 10 lunges 60/40 kg Accessory: 3-4 rds 25…
Warm up: 3 min cardio /run, row, ski, bike/ 3x 10 jumping air squat 20 heels over db-kb 10/10 single arm upright row Strength: Squat clean & Jerk: 3x/1+1/ 80% Deadlift: 3×5 50-60-70 % Metcon: Emom 28’ -15/11 cal bike -8-12 SHSPU, x 1,5 push up -1 round macho man /3pcl+3fsq+3jerk/ rx: 70/50…
Warm up: 15/12 cal row 10/10 suitcase deadlift 15 band pull appart :30 banded psoas march Strength: Front squat 1×10 @57% 1×8 @62% 1×6 @67% 1×6 @71% 1×6 @76% Back squat 1×5 @60% 1×5 @70% 2×5 @75% Metcon: Amrap 5’ 60 du / 120 su 10 power clean & jerk 60/40 kg…
Week 12. Warm up: 3 sets: 15/12 cal row 10 overhead squat 10/10 single arm dumbbell upright row :30 Hollow hold Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + overhead squat 2x(1+1+1+1) 70% Front Squat: 3×3 70% Metcon: 4 rds 15 m Handstand walk / 30m…
