Warm Up:
15/12 cal cardio
10 toes up RDL empty bb
5/5 wimdmills
20 heels over db-kb
Strength:
4 sets
8 deadlift 68%
8 straight leg box jump
Emom 6′
0:20 skater jump
Metcon:
3 rds
1000 m row
30 m hswlk / bear wlk
300 m row
15 squat 60/40 kg
Accessory:
4×25 Seated hamstring curl
Warm up: 3:00 row 3 sets 12 toes up rdl 12 jumping air sq 30/30’ side plank Strength: Tempo front squat : 3 sec 1×3 62% 1×3 67% 1×3 71% Metcon: Emom 28’ 15/12 aab 15 ttb 7,5 m-7,5 m shuttle run 10 wall bal 15/9 kg Accessory: 4×1 min plank
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 80 Simple Under Strength Overhead Squat 1×6 50% 1×6 55% 1×6 50% EMOM 6 1 Squat Snatch 68% 2×3 Snatch Pull 90% Metcon For Time 1000 m Row 100 DU 1600 m Run
11 Week. Warm up: 3 sets: 15/12 cal row 10/10 cossack squat 5 tall jerk / basic: :30 hollow hold Strength: Squat Clean + Split Jerk Build to heavy single or 1 Rm for today 95-100% + Clean Pull: Every :45 x 6:00 (8sets) 1-4 sets: 2 reps + 5-10 kg 5-8 sets:…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10/10 DB Upright Row Strength Back Squat 1×8 62% 1×8 67% 1×8 71% 1×8 76% Metcon 10 sets 7 Chest to Bar 7,5 m Overhead Walking Lunge 45/30 kg Accessory Barbell Bicep Curl 4×12
Warm up: 15/12 cal skierg :30 / :30 lateral monster walk 20 band pull apart 20 knee tuck (slow) Strength: 4 sets 10/10 Single arm ring row :30 rest 6-10 Strict Ring :30 Rest :30 – :45 Hollow hold 3 x :45 – 1:00 Dead hang ring or bar 3×10 Strict Press 55-65…
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
