Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Glute Bridge
60 Singel Under
Strength
Emom 8
1+1 Power Clean + Power Jerk 74%
Deadlift
1×5 50%
1×5 60%
1×5 70%
Metcon
EMOM 20
1.16/11 Cal Cardio (0:45)
2.15 T2B
3.9 Thruster 45/30kg + Max Rep Double Under
4.Rest
Warm up: 3 sets: 15/12 cal cardio 12 alt scorpio 10 scapula pull up 12 baby makers Strength: Emom 12′ 8-12 chin up 8-12 dumbbell bench press Metcon: Every 3 min x 5 12 cal cardio 12 double kb swing 12 hspu / pike push up Accessory: 3 sets 12 biceps curls 12…
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 3 sets 15 Cal Cardio 10/10 Single Arm Dumbbell Strict Press 5/5 Windmills 15 V-Up Strength Dumbbell Strict Press 4×12 Rest 1:00 Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 7 10 Power Snatch 35/25 kg 3 Bar Muscle-Up/Burpee Pull-Up Accessory EMOM 9 1.0:30 Hollow Hold 2.20 Candlestick Toe…
Warm-up 5:00 Bike/Row/Ski/Run (Easy) Skill A 3 Sets 0:30 Ring Support Hold 0:30 Ring Dip Bottom Hold Rest 1:00 Between Set B Strict Hanging Knee to Elbow 3×10 Rest 1:00 Between Sets C Kipping Knee to Elbow 3×10 Rest 1:00 Between Sets D 3 Sets of 1:30 Work……..
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Snatch 15 Glute Bridge 20 Plate Hops Strength Emom 8 200/180 m Row + Emom 5 6 Touch and Go Power Snatch 50 % Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.8 Box Jump Over 60/50 cm 3.14/11 Cal Row/Ski (0:45) 4.5 Sandbag Clean…
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%
