Warm up:
3 sets
15/12 cal row
10/10 Bodyweight lunge
8 split stance strict press empty bb
16 Starfish
Strength
Power jerk + Split Jerk
Emom 6 ‘
1 + 1 (65-70%)
3×1 Strict Press 80-90 %
Metcon:
18-15-12-9-6-3
Double tap burpee
Wall ball 9/6 kg
400 m run
Accessory:
3 sets
15 diamond push up
10/10 rotating posterior dumbell press
20 banded face pull
Warm-Up 2 sets 1:30 Cardio 10/10 DB Clean 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 2×5 62% 3×5 67% Metcon Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg Accessory 5×8/8 Alt. DB Bicep Curl
Wu: 2 rds 20 shoulder taps in push up pos. 20 alt reverse lunge 20 alt. V-up Partner wod 100 burpee 150 sit up 200 air squat 250 du / 500 simple 3000 m row 250 du / 500 simple 200 air sq 150 sit up 100 burpee SMR & STRECHING
Warm up: 3 sets 15/12 cal cardio 50 single under 5/5 windmill 16 starfish Strength: Squat clean + hang clean + split jerk 3x(1+1+2) RPE 8-9 (75-80%) Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg Metcon: 4 rds 100 du / 200 su 40-30-20-10 T2b 25 wall ball…
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…
Wu: 3rds 30 mountain climbers 10 cat camel 10-10-10 I-Y-T 10 russian baby makers Strenght: Every 3 min x4 10 Barbell Z-press 10 Barbell row 5-5 abs circle Metcon: 3 sets: 24/20 Calorie Bike Erg/row/ski/aab 12 Front Squats (135/95) 8 Ring Muscle Ups /bar mu / 1,5 x pull up / 12 Front Squats…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×8 62% 1×6 71% 1×4 81% 1×4 86% Front Squat 1×5 70% 1×4 80% 1×3 90% Cardio Row Intervals 6 sets 500 m Rest 0:40 Accessory 3 Sets (1sets=2:00) 0:30/0:30 Side Plank
