Warm-Up
2 sets
1:30 Cardio
6 inchworm
0:30 Handstand Hold
60 Simple Under
Strength
Bench Press
1×10 55%
1×7 63%
1×5 71%
4×4 79%
Metcon
Amrap 6
2 Bar Muscle Up (+2)
8 KB Swing 24/16kg
4 Bar Muscle Up
8 KB Swing
6 Bar Muscle Up
8 KB Swing
…..
Accessory
3 sets
30 Flutter Kicks
0:30 Bicycle Kick
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…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 12 Half Burpee Strength Power Clean +Squat Clean+Power Jerk 4x 1+1+1 74% Deadlift 1×5 65% 1×3 75% 1×1 85% 1×1 90% Metcon EMOM 20 1. 14/11 Cal 1.Cardio (0:45) (Row/Ski) 2.15/12 Cal 2.Cardio (0:45) (Bike/Assault) 3.12 Burpee …
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:40 Handstand Hold Strength Power Clean + Split Jerk 2 sets 3+1 75% 2+1 80% 1+1 85% Metcon EMOM 28 1.7 Shuttle Run (7,5-7,5m) 2.8 T2B + 5 DB Thruster (2×16/12kg) 3.14/11 Cal Cardio (0:45) 4.6-10 Strict Deficit HSPU
Warm up: 3x 15/12 cal row 15 banded front squat 8/8 rotation lunge 20 russian twist bodyweight Strength Back Squat; 3×8 60% Front Squat: 3×3 91 % Metcon: Amrap 12: 50 box jump over w/ step down 40 thruster 35/25 kg 30 bar facin burpee max cal row in remaining time Accessory:…
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) 85-88 % 2x(1+1+1) 89-92 % Front squat: 5×3 82,5 % Metcon: 5 rds 3 wall walk 5 snatch 60/40 kg 7 lateral burpee 9 t2b Accessory: 4 sets…
Week 11: Block 3 Warm up: 3 rds 15/12 cal cardio :30/:30 opener :30 Ring support hold 15 V-up Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 80-85% 1-3 sets Weight of choice Front Squat: Build to a 1 RM Example build up:…
