Warm up:
3 rds
15/12 cal row
20 bodywight lunge
10/10 single arm dumbell upright row
0:20 hanging L-sit hold
Strength:
High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat
2x(1+1+1+1) 70%
Front squat 3×3 72,5 %
Metcon:
27-21-15-9 Toes to bar
12-9-6-3 Deadlift 145/100 kg deadlift 60-70%
Accessory:
Emom 12’
45” plank
8-12 strict hanging leg raise
30 russian twist
6-10 ab wheel roll out
Warm up: 3 sets 15/12 cal ski 10/10 Single leg glute bridge 8 sots press 15 v up Strength: Squat snatch 4×2 75% Snatch pull to hold + Floating Snatch pull + Snatch pull 3x(1+1+2) 83-88% Metcon: 5000/4000 m row Every 2:00 5 Box jump 75/60 cm + 5 burpee Accessory: 3x(:40-1:00)…
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 1 min row 8/8 scorpio 10 scapula pull up :45 plank twist Strength & Metcon: Emom 35′ 1 min: 8-12 Bench press 3/4 -1/1 Body weight 2 min: 6-8 / 6-8 windmill 3 min: 10-15 hspu 4 min: 10-15 pull up 5 min: 15-20 ghd sit up 6 min: 8-12 barbell bench row 7…
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 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…
Warm up: 3 sets 50 jumping jack 10 russian babymakers 10 hand climb Strength+Cardio 5 rds 20 cal assault bike 10 chin up 5rds 20 cal row 10 bench press 50-80/25-45 kg 5 rds 20 cal skierg 10 bench row 50-80/25-45 kg 5 rds 20 cal bikeerg 10 incline dumbbel bench…
Wu: Emom 8: 80 simple under 16 alt v ups 20 lunges 15 half burpee Hyrox: 3 rds 800 m row 30 wall ball 400 m inga run 50 m burpee broad jump 400 m inga run
