Warm-Up
2 sets
1:30 Cardio
10 inchworm
10/10 DB Overhead Lunge
10/10 DB Snatch
15 Ring Row
Strength
Bench Press
1×8 55%
1×6 67%
1×4 76%
4×3 82%
Metcon
For Time
9-7-5
Ring Muscle Up/Burpee Pull Up
9/9-6/6-3/3
Singel Arm DB Squat Snatch (22,5/16kg)
Accessory
5×8 Strict Ring Dip
Warm up: 3 sets 15/12 cal aab 10/10 rotating lunge 5 inchworm :30 front plank shoulder tap Strength: Front Squat 1×10 @57% 1×8 @67% 1×6 @71% 1×4 @76% Back Squat: 1×5 @60% 3×5 @70% Metcon: Amrap 4 8 shuttle run 7,5 – 7,5 m = 15 m = 1 rep 6 bar…
Warm-Up 3 Sets 1:00 Cardio 10/10 DB Floor Press (easy) 10 Half Burpee 20 Flutter Kick Strength Heavy 5 Bench Press -then- 3×5 Bench Press (80% Heavy 5) Metcon Amrap 15 30/25 Cal Assault/Bike 25 Burpee Accessory 12/12 Singel Arm DB Strict Press 10/10 8/8 6/6
Warm up: 3 sets 50 jumping jack 10 russian babymakers 10 hand climb Strength+Cardio 5 rds 20 cal assault bike 10 chin up 5rds 20 cal row 10 bench press 50-80/25-45 kg 5 rds 20 cal skierg 10 bench row 50-80/25-45 kg 5 rds 20 cal bikeerg 10 incline dumbbel bench…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 80 Simple Under Strength Overhead Squat 1×6 50% 1×6 55% 1×6 50% EMOM 6 1 Squat Snatch 68% 2×3 Snatch Pull 90% Metcon For Time 1000 m Row 100 DU 1600 m Run
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…
Wu: 3 set 12 90/90 hip 12 alt kb halo 6 reversee burpee 3 wall walk 50 simple under Metcon: 10 rds 32 du 64 simple 8 alt devil press Back Squat: 5×5 reps 60-70% 3-4 set: 10s Hollow rock 10s Hollow Hold 10s V-ups 10s Hollow hold STRECHING & SMR
