Warm-Up
2 sets
1:30 Cardio
10/10 Monster Walk
15 Air Squat
10 Half Burpee
Strength
Back Squat
1×10 57%
1×10 62%
1×8 67%
1×8 71%
Front Squat
1×5 65%
2×5 70%
Metcon
5 sets
12 Singel Arm Devil’s Press 22,5/15kg
24 Wall Ball 9/6kg
Accessory
Weighted Strict Pull-Up/ Strict Pull-Up
1×8
1×6
2×5
Warm up: 3 sets 15/12 cal aab 8/8 lateral box step 10 sots press :30 ohs bottom hold Strength: Squat snatch 2×2 @76% 2×1 @71% snatch pull to hold + snatch pull 3×1+1 @80-85% Metcon: 4 rds 5 power snatch 67,5 % 15 chest to bar 20 single leg box step over…
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 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: 15/12 cal skierg 20 banded good morning 10/10 single arm kettlebell strict press 20 heels over db-kb Skill / Strength: 5min Establish a Set of Max Unbroken Strict Handstand Push Up / Box Pike Hspu / Hspu practice 3 sets Strict Hspu 50% Bench Press: 3×10 (55-65 %) Metcon: 3…
Warm up: 3 rds 15/12 cal row 20 bodywight lunge 10/10 single arm dumbell upright row 0:20 hanging L-sit hold Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 70% Front squat 3×3 72,5 % Metcon: 27-21-15-9 Toes to bar 12-9-6-3 Deadlift 145/100 kg…
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg rdl 10 ring row pause top hold 30 sec hollow hold Strength: Squat Celan+split jerk+squat clean+front squat+split jerk 2x (1+2+1+2+1) 65% 2x (1+1+1+1+1) 70% Back Squat : Emom 6: 3 reps 65-70% Metcon: 5 rds 15/12 cal row 1 rope climb 10…
