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
1×5 55%
1×5 65%
1×5 75%
Metcon
EMOM 20
1. 14/11 Cal Cardio (0:45)
2.3 Bar Muscle+Up+2 Power Clean 70kg
3.15/12 Cal Cardio (0:45)
4.12 HSPU
Warm-Up EMOM 8 1.0:45 Row 2.16 Alt. Lunge 3.0:45 Row 4.12 Alt. Hang DB Snatch(easy) Strength Squat Snatch 15:00 Singel or Heavy Start 70%…..+5% Back Squat 5×3 heavy set or three Every 2:00 set Start 70%…..+5% Metcon Amrap 15 20 Bar Facing Burpee 15 Chest to Bar 10 Clean and…
Wu: Emom 9 ‘ 40″ plank to push up 40″ wall sit hold 40″ simple under Strength: 6 x 3 Bench Press (climbing heavy) Metcon: Rouge Pump Challange 2000 m row Then : max reps bench press Rx: Bodyweight male: 100 % , female: 75 % Scaled: 50% 3-4 sets: 10 pendlay row…
Warm up: 3 sets 15/12 cal ski 10 good morning empty barbell 6/6 kettlebell windmill :30 Arch to hollow hold Strength: Squat snatch Build to heavy single 1 RM today Snatch pull: 2×1 +20kg Skill: Establish a set of max unbroken ring mu or bar mu Metcon: 21-15-9 100 / 60kg Deadlift…
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: 15/12 cal cardio 10/10 suitcase deadlift 10 ring row :02 pause at top :30 hollow hold Strength: Back squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Front squat 1×5 61% 1×5 66% 1×5 71% 1×5 75% Metcon: Amrap 4′ 20/16 cal ski 4 rope climb rest…
Wu: 3 rds 12 alt lateral box step 12 invertalt row 12 snow angel 1 min cardio Snatch: 6 rds 1 snatch + 1 hang snatch + 2 ohs (basic: power snatch and no ohs) Metcon: Every 4 min x 4-5 6 hang snatch 40/25 kg 8 alt lunges step ohs 10 hspu…
