Warm-Up
3 sets
1:00 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
1×10 57%
1×8 67%
2×6 76%
Front Squat
1×5 65%
2×5 75%
Cardio
Row Intervals
3 sets
1000 m (5K Tempo)
Rest 2:00
+
500 m Hard
Accessory
3 sets
0:30/0:30 Side Plank
Warm-Up 2 sets 1:30 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat Strength Bench Press 1×10 50% 1×8 58% 3×8 65% Metcon For Time 15-12-9 Bar Muscle-Up / Burpee pull up 12-9-6 Box Jump Over 60/50cm Accessory 3 Sets 30 Flutter Kicks 0:30 Bicycle Kick Crunch
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
Wu: 3 rds 20 banded pull 10/10/10 I/Y/T 25 m ↔️ kb front rack carry Strength Emom 10”: Odd: 20-25 banded triceps Even: 6-10 deadlift 50-60 % Metcon: 3 rds 36 hrpu 24 jumping lunges 12 pull up / ring row x1,5 6 reverse burpee SMR & STRECHING
Week 2. Warm up: 2min aab, row, skierg 2 sets 10/10 posterior hip strech 10 sots press pvc or BB 20 walking lunge overhead lateral flexion Strength: Emom 12′ Min: 1-4 high hang snatch + squat snatch + overhead sq 65% Min 4-8: Hang snatch + Squat snatch 70% Min 9-12: Squat snatch…
Warm up: 3 sets 15/12 cal aab 20 bodyweight lunge 8/8 single arm ring row :20 Hangong L-sit hold Strength: Squat snatch: 5×1 @85-90% Snatch deadlift: 5×2 3 position snatch deadlift :02 pause position Metcon: 10 rds 9 deadlift 70/45 kg 6 hang power clean 70/45 kg 1 rope climb 200 m run…
Warm up: 3 rds 15/12 cal cardio 20 glute bridge pause top 10/10 single arm dumbbel upright row 20 heels over db-kb Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 80% 2x(1+1+1+1+1) 85% Emom 9’ 8 Back Squat 60-65% 3 clean pull +10 kg 4…
