Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Glute Bridge
6 Inchworm
Strength
Power Clean + Power Jerk
1x 3+1 67%
1x 3+1 70%
2x 3+1 74%
Deadlift
1×3 68%
1×3 74%
1×3 80%
Metcon
EMOM 20
1.7 Shuttle Run (7,5-7,5m=1 rep)
2.1 Rope Climb+7,5 m Handstand Walk
3.14/11 Cal Cardio (0:45)
4.10 Alt. Heavy DB Snatch 30/22,5kg
Warm up: 15/12 cal row 10/10 cossack squat 20 band pull apart 40 sec plank Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 82-85 % 2x(1+1+1) 85-90 % Front squat: 5×3 80 % Metcon: 6-5-4 rounds of cindy 6-5-4 Squat or power snatch (70%) Cindy: 5 pull up + 10…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 68% 1×4 73% 1×3 79% Squat Snatch EMOM 9 1×3 67% 1×2 70% 1×1 74% 2×4 Snatch Pull 97% Metcon Amrap 18 1600m Run 45 HSPU Max Cal Cardio
Warm-Up 3sets 15 Cal Row 5 inchworm 10/10 Singel Arm DB Clean and Jerk 20 Bodyweight Lunge Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 65% 2x(2+1) Squat Clean+Split Jerk 70% 3×3 Front Squat 70% Metcon For Time 21 Snatch 40/30kg 20 Box Jump Over 15 Snatch 50/35kg 20 Box…
Wu: 3 rds 10 hand climb 10 alt scorpio 30 bycicle abs 30 jumping jack HYROX: 600 m row/ski/aab/ bikeerg x2 100 m burpee broad jump 600 m cardio 100 m plate pull 600 m cardio 100 m lunges w med ball 600 m cardio 100 wall ball 600 m cardio 100 m plate…
Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump Strength: Tempo back squat 7×1 @50% pause :05 Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest Accessory: Emom 6′ :15-:30 ghd…
Week 10. Warm up: 2 sets: 15/12 cal row 15 banded glute bridges 10/10 single dumbbell upright row 6 alt rdl+3 muscle clean+3 tall clean +3 split jerk 20 herls over dumbbell Strength: Squat clean + split jerk 4x(1+1) every 2:30 x4 @87-93% every :30 x 10sets 1 clean pull 93%+ Metcon: 5…
