Warm up:
3 rds
15/12 cal cardio
50 single under
10/10 single arm ring row
30” plank shoulder tap
Strength:
Build to set of 5 heavy Push Press
then
4×5 80-85%
4×8/8 landmine kneeling press/ half kneeling dumbell press heavy
Metcon:
Every 4 min x 5 = 20 min
3 hang clean + 3 squat + 3 stoh 50-80/30-55
400 m run
Accessory:
4 sets
10 dumbells lateral raise
10 front raise
20 plate pinch bench press
Warm-up EMOM 8 min. 1. 0:45 Row 2. 16 Alt. Barbell Lunge 3. 0:45 Row 4. 8 Muscle Clean + Strict Press(Barbell) Strength 1 sets Squat Clean + Front Squat + Split Jerk + Squat Clean + Split Jerk @ 70% 1 sets Squat Clean + Split Jerk @ 72,5% 2 sets Squat Clean + Split Jerk @ 75%…
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…
Week 10. Warm up: 2 sets: 15/12 cal row 15 banded glute bridges 10/10 single dumbbell upright row 6 alt rdl+3 muscle clean+3 tall clean +3 split jerk 20 herls over dumbbell Strength: Squat clean + split jerk 4x(1+1) every 2:30 x4 @87-93% every :30 x 10sets 1 clean pull 93%+ Metcon: 5…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×3 68% 1×3 74% 1×3 80% Metcon EMOM 20 1.7 Shuttle Run (7,5-7,5m=1 rep) 2.1 Rope Climb+7,5 m…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat In 20:00 build to a 1RM Cardio Row Intervals 3 sets 1000 m Rest 1:20 + Rest 1:20 + 500m Sprint Accessory Emom 6 0:20 L-Sit Hold
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
