Warm-Up
2 sets
1:30 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
60 Singel Under
Strength
Overhead Squat
1×5 65%
1×4 68%
1×2 75%
Squat Snatch
EMOM 6
2×5 Snatch Pull 95%
Metcon
2 Sets
10 T2B
250/200 m Row
15 V-Up
500/400 m Row
15 V-Up
250/200 m Row
10 T2B
Rest 3:00
Warm up: 3 rds 15/12 cal cardio 10/10 upright row 10 goblet squats 30” hanging knee tuck hold Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% Emom 6’ 3 Back Squat 67,5-72,5% Metcon: 2-2-2-3 minutes on 1 min off 2 rope…
Warm up: 3 sets 15/12 cal cardio 10/10 single leg glute bridge 10 sots press @barbell 10 straight leg sit up Strength: Push press Build to 5 RM then 2×10 @ 55-60% 4×8-10 Landmine kneeling press Metcon: 14 min rowing max calories Every 2 min 5 burpee + 5 wall ball Accessory:…
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 10/10 Singel Arm DB Clean 8/8 Singel Arm Ring Rowl Strength 8 Sets (Every sets 1:30) 0:40 Bike/Ski/Row 2 Touch & Go Power Clean 65-70% Metcon EMOM 28 1.0:45 Cal Bike/Assault 2.60 DU/80 Simple Under 3.0:45 Cal Ski/Row 4.8 KB Goblet Alt. Box Step-Up 24/16kg 60/50cm SMR
Week 12. Warm up: 3 sets: 15/12 cal row 10 overhead squat 10/10 single arm dumbbell upright row :30 Hollow hold Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + overhead squat 2x(1+1+1+1) 70% Front Squat: 3×3 70% Metcon: 4 rds 15 m Handstand walk / 30m…
Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 10/10 DB Snatch 30 Flutter Kick 60 Simple Under Strength Back Squat 1×4 71% 3×4 76% Metcon For Time 25 Power Snatch 35/25kg 150 DU 50 T2B 25 Power Snatch 50 T2B 150 DU 25 Power Snatch Time Cap: 18:00 Accessory Barbell Bicep…
