Warm up:
3 rds
50 du/100 su
5 hindu push up
3 wall walk
12 alt v-ups
Strength:
Emom 35’:
1 min: 10 Bench Press 50%
2 min: 20-25 ghd
3 min: 10 chin up
4 min: 10 back squat 60/40 kg
5 min: 10 shoulder press 40/30 kg
6 min: 10-15 kb side
7 min: rest
Accessory:
3 rds
45 sec max effort cardio 45 sec rest
Streching
Warm up: 3 sets 15/12 cal row 10/10 suitcase deadlift 10 ring row 2 sec top 10 straight leg sit up Strength: 4 set: 6 deadlift 72% 6 seated box jump Emom 5’ 30 sec jumping lunges Metcon: 4 rds 100 du 10 strict pull up 15 push press double kettlebell 24/16…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Monster Walk (Band) 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 1×8 71% 1×8 76% Metcon 800 m Run 30 Lateral Burpee Over Bar 30 OHS 50/35kg 400 m Run 15 Lateral Burpee Over Bar 30 OHS 50/35kg Accessory Wieghted…
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…
Warm up: 3 min cardio Emom 6’ 8 toes up dumbell rdl 16 heels over db kb 50 single under Strength: Every 4 min x3 =12 min max rep deficit push up 30 rest 10 double kb hang snatch 24/16 kg Metcon: Level 1 Emom 40 (macho man barbell) Level 2 Emom 28 (macho man…
Warm up: 3 min cardio Then 2×5 clean deadlift 2×5 muscle clean 2×10/10 Front rack opener 2×5 front squat 2×5 strict press 2×5 push press 2×5 power jerk Strength: 3 Clean and jerk 70-75 % 15 Touch and go clean and jerk 45/30 kg Metcon: 800 m run / 1000 m row 20…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 16 Band Pull Apart Strength Push Press 1×8 66% 1×7 72% 1×6 76% 2×5 80% Strict Press 4×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Power Clean 70/45kg 15/12 Cardio Max Rep Legless Rope
