Warm up:
3 sets
15/12 cal cardio
10/10 simgle leg hip thrust
20 band pull apart
20” L-sit, hanging tuck
Strength:
High hang squat snatch + Squat snatch + Overhead squat
2x (1+1+2) 70-73%
2x (1+1+1) 74-77%
Front squat: 5×3 71%
Metcon:
30-20-10
Thruster 40/30 kg
5-4-3 rope climb
Accessory:
3 rds
7 bicep curls
8-12 hanging leg raise
15/15 side plank hip touch
40” plank
Warm-Up 3sets 15 Cal Row 5 inchworm 10/10 Singel Arm DB Clean and Jerk 20 Bodyweight Lunge Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 65% 2x(2+1) Squat Clean+Split Jerk 70% 3×3 Front Squat 70% Metcon For Time 21 Snatch 40/30kg 20 Box Jump Over 15 Snatch 50/35kg 20 Box…
Warm-Up 3sets 1:00 Cardio 12 Band Pull Apart 6/6 DB Strict Press 6/6 DB High Pull Skill 60 reps Chest to Bar For Time (Tip:5-10 sets) Strength 4×15 DB Hammer Curl Rest 1:00 4×15 Overhead DB Tricep Extension Rest 1:00 Cardio 3sets 6:00 Row/Ski/Bike (Hard) Rest 2:00 Accessory 3sets 1:00…
Warm up: 3 sets 15/12 cal aab 10/10 single leg glute bridge 12 banded Z-press 16 starfish Skill / strength 8 sets strict hspu 2 tempo negativ 1-3” deficit :05 sec 4 set strict hspu 60% 4 x 8 dumbbell bench press Metcon: 3 rds 30 m hswlk / 60 m bear walk…
Warm up: 3x 15/12 cal cardio 5 straight leg box jump 10/10 seated single arm dumbbel strict press 30 sec hollow hold Strength: EMOM 6: 2 Push Jerk 68% 4×3 Strict Press 72% Metcon: 4 rds 12 alt dumbbel clean & jerk /heavy 12 alt oh lunges 4 wall climb 4 bar mu…
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
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 16 Birddog Strength 4x(2+2) Power Clean + Power Jerk 67% Deadlift 1×5 65% 1×3 75% 1×3 85% Metcon EMOM 20 1.14/11 Cal Ski/Row (0:45) 2.5/5 Pistol+6-10 Chest to Bar 3.16/14 Cal Bike/Assault (0:45) 4.5 Strict HSPU+7,5…
