Warm up:
3 min cardio /run, row, ski, bike/
3x
10 jumping air squat
20 heels over db-kb
10/10 single arm upright row
Strength:
Squat clean & Jerk: 3x/1+1/ 80%
Deadlift: 3×5 50-60-70 %
Metcon:
Emom 28’
-15/11 cal bike
-8-12 SHSPU, x 1,5 push up
-1 round macho man /3pcl+3fsq+3jerk/ rx: 70/50 kg sc:60/40
Accessory:
100 bander good morning
10 x 30 sec farmer carry 2×32/24 kb
Warm up: 3 sets 15/12 cal cardio 10/10 suitcasr deadlift 20 band pull appart 20 heels over Db-Kb Strength: 3 sets 5 deadlift 76% 5/5 single leg box jump 50/40 cm Emom 8’ 0:40 jumping lunges Metcon: Buy in: 30 m hswlk 4 rds 3 bar mu / 3 burpee pull up…
Warm-Up 2 sets 1:30 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat Strength Bench Press 1×10 50% 1×8 58% 3×8 65% Metcon For Time 15-12-9 Bar Muscle-Up / Burpee pull up 12-9-6 Box Jump Over 60/50cm Accessory 3 Sets 30 Flutter Kicks 0:30 Bicycle Kick Crunch
Wu: 3 rds 10 “S” 10 90/90” 30 m bear walk HYROX: 2 rds 300 m inga run 30 wall ball heavy 12/9 600 m cardio / x2 bikeerg 60 m lunges w. Double kb 60 m burpee broad jump 300 m inga run 30 toes to bar 600 m cardio / x2 bikeerg…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 8 split stance strict press 12/12 pallof press Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2×2 reps 87-92% 2 reps 71% Then 5×2 strict press 90% + last week 2 RM Metcon: 30-20-10 Box jump over/step down…
Warm-Up 3sets 1:00 Cardio 10/10 Ring Row 5 inchworm 15 Banded Face Pull Skill Chest to Bar EMOM 16 1.0:10-0:20 Chest to Bar Hold 2.10-15 Bar or Ring Kip Swings 3.10-15 Band Assisted Chest to Bar 4.Rest Cardio 5 sets 250/200 m ski/row 25-20-15-10-5 Burpee Rest 1:00 Between Sets Accessory EMOM 9…
Warm-Up EMOM 8 1.0:45 Row 2.10 Good Morning 3.0:45 Row 4.15 Band Pull Apart Strength Squat Clean+ Split Jerk Take 15:00 Singel or Heavy Start 70%…..+5% Front Squat 6×1 or Heavy Every 2:00 set Start 70%…..+5% Metcon Amrap 10 300 m Bike Erg 15 Deadlift 85/60kg 10 Push Up SMR
