Warm-Up
2 sets
1:30 Row
8/8 DB Strict Press
16 Alt. DB Power Clean
16 Band Pull Apart
Strength
Push Press
1×8 66%
1×7 72%
1×6 76%
2×5 80%
Strict Press
4×6 90% of 6RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
6 Power Clean 70/45kg
15/12 Cardio
Max Rep Legless Rope
Warm up: 3 sets 15/12 cal ski 20 bodyweight 10 ring kip swing 12/12 Side plank hip touch Skill / Strength: 4×60% Ring Mu Every 2:00 x 8:00 min 4sets 0:40 Ring push up 5×6 @61-71% strict press Metcon: 800 m run / 1000 m row 20 burpee pull up 20 devils press…
Warm up: 3 sets 15/12 cal Assault bike 10/10 Single leg dumbbell RDL 20 Banded face pull :30 Front plank shoulder tap Strength: Front Squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Back Squat: 1×5 68% 1×5 72% 1×5 76% 1×5 80% Metcon: Amrap 4′ 24 wall ball 9/6kg…
Warm up: 3 min cardio Emom 6 10 jumping air squat 20 banded pull apart 30 bw russian twist Strength: Pause squat : 2sec hold bottom Every 2:00 x 8:00 (4sets) Sets 1-2: 3 reps 63% Sets 3: 3 reps 68% Sets 4: 3 reps 72% Metcon: Emom 32′ 1: 14/11 AAB 2:…
Week 3. Warm up: 3 sets 15/12 cal row 20 bodyweight lunge 15 banded face pull 12/12 side plank hip touch Strength: Squat clean + Split jerk + Squat clena + Split jerk 3x(1+1+1+1) 78% Squat clean + Split jerk 2x(1+1) 83% Deadlift: Emom 10′ 2 reps 60% Metcon: For time:…
Warm up: 3 sets: 15/12 cal row 20 glute bride / 0:1pause top 12/12 side plank rotation Strength: Squat clean + Split Jerk + Squat clean + Front Squat + Split jerk Build to heavy 1+1+1+1+1 (85%+) 3x(1+1+1+1+1) 75% Emom 8: 3 Back squat 67,5-72,5% Metcon: 5 rds 21 Box jump over…
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…
