Warm-Up
2 sets
1:30 Cardio
10/10 DB Snatch
15 Glute Bridge
15 DB Goblet Squat
15 Band Pull Apart
Strength
Back Squat
1×4 67%
1×4 71%
1×4 76%
1×4 81%
Front Squat
2×5 70%
Metcon
Every 3:00×12:00…(4 sets)
200m Run
3 Power Snatch 70%
Max Rep Strict Chin Up
Accessory
EMOM 12
1.0:15-0:30 Chin Over Bar Hold
2.12 Rear Delt Fly
3.8 Barbell Bicep Curl
4.Rest
Warm up: 3 sets 15/12 cal row 10/10 suitcase deadlift 10 ring row 2 sec top 10 straight leg sit up Strength: 4 set: 6 deadlift 72% 6 seated box jump Emom 5’ 30 sec jumping lunges Metcon: 4 rds 100 du 10 strict pull up 15 push press double kettlebell 24/16…
Warm-Up 3sets 15 Cal Cardio 20 Jumping Lunge 10/10 DB Upright Row 0:30/0:30 Side Plank Strength 2x(1+1) Squat Snatch+Floating Snatch 83% 3×1 Snatch 85-90% Back Squat 1×5 72,5% 1×3 77,5% 1×2 82,5% 1×5 75% 1×3 80% 1×2 85% Metcon 6sets Amrap 3 15/12 Cal Row 5 Thruster 50/35 kg Rest 1:00…
Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71% Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…
Warm-Up 3 sets 15 Cal Cardio 10/10 Single Arm Dumbbell Strict Press 5/5 Windmills 15 V-Up Strength Dumbbell Strict Press 4×12 Rest 1:00 Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 7 10 Power Snatch 35/25 kg 3 Bar Muscle-Up/Burpee Pull-Up Accessory EMOM 9 1.0:30 Hollow Hold 2.20 Candlestick Toe…
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…
Wu: 3 rds 12 bird dog 12 dead bug 12 alt rdl Hyrox 1000 m row 50 m walking lunges 50 m kb carry 800 m row 50 m walking lunges 50 m kb carry 600 m row 50 m walking lunges 50 m kb carry 400 m row 50 m walking lunges 50…
