Warm up:
3 sets
15/12 cal cardio
10/10 simgle leg rdl
10 ring row pause top hold
30 sec hollow hold
Strength:
Squat Celan+split jerk+squat clean+front squat+split jerk
2x (1+2+1+2+1) 65%
2x (1+1+1+1+1) 70%
Back Squat : Emom 6: 3 reps 65-70%
Metcon:
5 rds
15/12 cal row
1 rope climb
10 hang clean 60/40 kg
1 climb
Accessory:
4 sets
15 dumbell triceps
10 bench row
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72% Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74% 2×5 Snatch Pull 93% 1RM Snatch Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…
Warm up: 15/12 cal row 12 medball jumping squat 10 rear delt fly 15/15 side plank hip touch Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 79-82 % 2x(1+1+1) 82-85 % Front squat: 5×3 77 % Metcon: 21-15-12-9-6-3 Hand stand push up Front squat 70/45 kg Bar facing burpee…
Warm-up EMOM 8 min. 1. 0:45 Row 2. 16 Alt. Barbell Lunge 3. 0:45 Row 4. 8 Muscle Clean + Strict Press(Barbell) Strength 1 sets Squat Clean + Front Squat + Split Jerk + Squat Clean + Split Jerk @ 70% 1 sets Squat Clean + Split Jerk @ 72,5% 2 sets Squat Clean + Split Jerk @ 75%…
Warm up: 3 sets 15/12 cal aab :40 monster walk 20 banded face pull 10/10 side plank rotation Skill / Strength Estabilish set of max unbroken strict handstand push up 2×50% 5×6 dumbbell bench press Metcon: Amrap 20’ 50/40 cal aab 15 m handstand walk / 30 bear walk 2 heavy power clean 90/60 kg…
Warm-Up 3 sets 1:00 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 2×6 76% Front Squat 1×5 65% 2×5 75% Cardio Row Intervals 3 sets 1000 m (5K Tempo) Rest 2:00 + 500 m Hard Accessory 3 sets 0:30/0:30 Side…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 15 Band Pull Apart 0:30 Handstand Hold Strength Push Jerk 1×5 67% 1×4 73% 1×3 79% 1×3 85% 1×2 91% Strict Press 4×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 8/6 Bar Muscle-Up 15/12 Cal Cardio Max Rep Wall Walk
