Warm up:
3 sets
15/12 cal cardio
20 banded face pull
10/10 side lunge
30” hollow rock
Strength:
High hang snatch + Snatch + Ohs
2x(1+1+2) 72-75%
2x(1+1+1) 77-80%
Front Squat: 5×3 75%
Metcon:
40-30-20 Muscle snatch 35/25 kg
8-6-4 DBall – sand bag clean over 70/45 kg
Accessory:
4 sets:
10/10 crossbody dumbell hummer curls
30” hollow hold
20 weighted russian twist
Warm-up Emom 8 1.0:45 Cardio 2.50 Singel Under 3.0:45 Cardio 4.15 Band Pull Apart Strength 3 sets 8 Strict Press 60-65% 2sets Max Rep Strict Ring Dip Cardio 500/400 m Row 100 Double Under/150 Simple Under 500/400 m Row 100 Double Under/150 Simple Under 500/400 m Row 100 Double Under/150 Simple Under 500/400 m Row…
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: 2 – 3 rds 4×10/10 Bodyweight lunge to box step up 20-30 banded deadbug 20-30 pallof press L/R Strength: Emom 16′ – 12-16 Alt dumbell bench press – 12 dumbell bench row – 8-10 dumbell strict press – 8-12 chin up Metcon: 21 – 15 – 9 Front Squat 50/35 Burpee…
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
Warm up: 3 sets 15/12 cal row 20 glute bridge/ 1s top pos 6 strict burpee 15/15 side plank hip touch Strength: High hang squat snatch + low hang squat snatch + snatch + ohs 3 x (1+1+1+1) Front squat : build to 3 RM today minimum 5 sets 90%+ Metcon: 21-18-15-12 Bar facing…
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 55% 1×7 63% 1×5 71% 4×4 79% Metcon Amrap 6 2 Bar Muscle Up (+2) 8 KB Swing 24/16kg 4 Bar Muscle Up 8 KB Swing 6 Bar Muscle Up 8 KB Swing ….. …
