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
2×4 Snatch Pull 97%
Metcon
Amrap 18
1600m Run
45 HSPU
Max Cal Cardio
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 78% 2x(2+1) Squat Clean+Split Jerk 83% 2x(1+1) Squat Clean+Split Jerk 85-90% EMOM8 1.-7. 1 Front Squat 81% 8.7 Front Squat 73% Metcon 4 Sets of…
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 8. Warm up: 15/12 cal skierg 50 single under 10 band pull apart 10/10 side plank rotation Strength: Banded kettlebell strict press 4×8 3×10/10 Top down Gorilla row 2x max reps diamond push up Metcon: 45 t2b 9 d-ball / sand bag clean 30 chest to bar 6 d-ball / sand bag…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
Warm up: 2 rds 1 min cardio 50 m bear walk 1 min cardio 50 m tiger walk Snatch: E90″x 6 rds (climbing) Snatch pull + 2 Hang snatch Metcon: Every 3 min x 5-6 rds 20 Am swing 24/16 15 box jump 10 Hspu / clap push up / pike push…
Warm up: 3 sets 15/12 cal cardio 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 50 du / 100su 2: 10 Kettlebell thruster 24/16 3: 15 ttb 4: 20 ring dip / ring push up 5: 12 lunges 60/40 kg 6: 25 ghd back extension 7: rest …
