Warm up:
3 x
15/12 cal skierg
10/10 side lunges
20 banded face pull
20 starfish
Strength:
Santch + Overhead squat:
Emom 12’
2+2 63%
1+ 2 68%
1+1 73,5 %
rest
Metcon:
4 rds
800 m run / 1100 m row
18 t2b
24/18 cal skierg Or 6 power snatch 60/40 kg
Accessory:
4×10/10 Bodyweight lunge to box step up
20-30 banded deadbug
20-30 pallof press L/R
Warm up: 3 sets: 15/12 cal cardio 20 plank jack 30 sec wall sit 10/10 one arm upright row Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% 3 x 15 Back Squat climbing weight Metcon: 3 rds 100 Du /200 su 10 alt devils press 22,5/15 kg 20 pull up…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 hollow hold Skill / Strength: 8 sets 2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom 5 sets 1 RM 50% SHSPU 3×10 Dumbbell bench press Metcon: 4…
Warm up: 3 sets 15/12 cal cardio 10 toes up dumbell rdl 10/10 single arm ring row 12 straight leg sit up Strength: 4 rds 6 deadlift 72% 6 straight leg box jump step Emom 6’ 0:20 jumping box step Metcon: 3 rds 1000 m row 20 hspu 500 m row 20…
Wu: 3rds 30 m bear walk 20 hollow rock 10 scorpio 5 hindu push up Strength: Shoulder press 10-10-8-8-6-6 Metcon: 4 rds 15 t2b 12 db kb thruster 20-24 / 12-16 kg 9 burpee pull up 6 box step w. kbs 3 wall walk 3-4 set 10 barbell biceps curl last reps +…
Warm up: 3 sets 15/12 cal cardio 10 arch rock 20 banded face pull 30/30 side plank Strength: 4 sets 9 deadlift 65% 9 straight leg box jump Emom 6’ 20 sec jumping lunges Metcon: 2000 m Row Baseline Test Then: 2 rds 45 hrpu 30 db kb clean 24/16 kg 15 strict…
Warm-Up 3 sets 1:00 Cardio 6 Inchworm 12 Alt. Revers Lunge 30 Flutter Kick Strength Bench Press 10 50% 10 55% 3×10 60% 4×15 Plate Pinch Bench Press Back Rack Reverse Lunge 3×8/8 (35-40% 1RM Back Squat) Metcon Amrap 5 (sprint) 10 T2B 5 Devil Press 2×22,5/15kg …
