Warm up:
3 sets
15/12 cal cardio
20 banded good morning
5/5 windmill
30” hollow rock
Strength:
4 sets
5 deadlift 76%
5 seated box jump
Emom 5”
30” skeater jump
Metcon:
Cal row
Heavy Am kb swing 32/24kg
Accessory:
4x
10 hamstring walk
10 sttb
Week 9 Warm up: 15/13 cal cardio 16 jumping lunge 20 banded face up 12/12 side plank hip touch Strength: Squat clean + split jerk 2 x 2+1 @84% 3 x1+1 @85-90% clean pull: Emom 10 2 reps 90% Metcon: For time 400 m run 30 burpee box jump over 20 d-ball…
Warm-Up EMOM8 1.0:45 Cardio 2.8/8 Singel Arm Ring Row 3.0:45 Cardio 4.16 Heels Over DB Strength Beanch Press 3×6 70-75% 2×6 75-80% Every 2:00 Metcon 5 Sets of Amrap 3 25 Cal Row 12 T2B Max Cal Ski or Bike Rest 1:00 Accessory 3 Sets 10 Barbell Curl 15 Banded Triceps
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 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 20 Glute Bridge Strength 8 sets (Every 1:30) 0:40 Cardio 2 Touch & Go Power Snatch 65-70% 20 sets (Every 0:30) 1 Deadlift 67% Metcon EMOM 20 1.0:45 Cal Bike/Assault Bike 2.1-2 Rope Climb/3-6 Strict Pull-Up 3.0:45 Cal Row/Ski 4.7,5 m Dumbbell…
Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 10/10 DB Snatch 30 Flutter Kick 60 Simple Under Strength Back Squat 1×4 71% 3×4 76% Metcon For Time 25 Power Snatch 35/25kg 150 DU 50 T2B 25 Power Snatch 50 T2B 150 DU 25 Power Snatch Time Cap: 18:00 Accessory Barbell Bicep…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 hollow hold Skill / Strength: 8 sets 2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom 5 sets 1 RM 50% SHSPU 3×10 Dumbbell bench press Metcon: 4…
