Warm-Up
3 sets
1:30 Cardio
8/8 DB Half Kneeling Single Strict Press
6/6 DB Clean & Jerk
6 inchworm
Strength
Push Press
1×10 60%
1×8 63%
1×8 66%
Strict Press
8 Rep Max (10:00)
+
2×8 95% of 10 RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
2-3 Rope Climb
15 Bar Facing Burpee
Max Rep Clean & Jerk 60/45kg
Wu: 3 rds 10 alt scorpio 8 alt cossack sq 8/8 windmill + shoulder press 10 bb kang sq Strength: EMOM 10” Odd: 5-8 back squats 60-70% Even: 7-10 bb shoulder press 60-70 % Metcon: SB BIRTHDAY 13 rds 20 du 12 jump squat 1 burpee bar mu / 1 burpee pull up 9 alt…
Warm up: 3 sets: 15/12 cal cardio 20 medball jumping squat 10/10 single arm upright row 20 knee tuck Strength: Squat clean+split jerk+squat clean+front squat+split jerk 2x(1+2+1+2+1) 70% 2x(1+1+1+1+1) 75% Clean pull: 5×2 + 10 kg Clean deadlift: 2×5 +10 kg Metcon: Buy in: 100/80 cal cardio 5 rds 5 clean & jerk…
Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71% Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…
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…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 55% 3×5 64% 1×5 55% Squat Snatch 3×2 67% 3×2 70% 3×1 74% Metcon 3 sets 1000/800 m Row 25 Box Jump 60/50 cm 100 DU Rest 2:30
Warm-Up 2 sets 1:30 Cardio 10 inchworm 10/10 DB Overhead Lunge 10/10 DB Snatch 15 Ring Row Strength Bench Press 1×8 55% 1×6 67% 1×4 76% 4×3 82% Metcon For Time 9-7-5 Ring Muscle Up/Burpee Pull Up 9/9-6/6-3/3 Singel Arm DB Squat Snatch (22,5/16kg) Accessory 5×8 Strict Ring Dip
