Warm up:
3 sets
15/12 cal row
20 glute bridge/ 1s top pos
6 strict burpee
15/15 side plank hip touch
Strength:
High hang squat snatch + low hang squat snatch + snatch + ohs
3 x (1+1+1+1)
Front squat : build to 3 RM today minimum 5 sets 90%+
Metcon:
21-18-15-12 Bar facing burpee
7-6-5-4 Thruster 60-80/40-60 kg
Acessory:
Emom 12’
20 crossbody dumbbel biceps curl
45” side plank
45” side plank
30” hollow hold
Week 1. / Block 1. Warm up: 3 min cardio 2 sets 10/10 Posterior Hip strech 5/5 Posted Single leg dumbbell deadlifts 5/5 side lunges Strength: Emom 12′ Minutes: 1-4 Low hang Power clean + Front squat + Squat clean + Split Jerk 1+1+1+1 / 55% Minutes 5-8 High hang power clean + squat…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10/10 DB Clean & Jerk 80 Simpla Under Strength Push Jerk 1×5 67% 1×5 70% 1×5 73% 2×5 76% Strict Press 10:00 to 4RM Max + 2×4 90% 4RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 3 Power Clean 70% 75 DU Max…
Warm up: 15/12 cal row 10/10 Single leg dumbbell Rdl 8 ring row 20 heels over db-kb Strength: Back Squat Build to 3 RM Front squat 1×5 @61% 1×5 @66% 1×5 @71% 1×5 @75% Metcon: Amrap 6′ 20 Alt pistol 6x5m hswlk 6×10 bear walk 40/32 cal row rest 2′…
Warm-up 3 sets 5 inchworm 20 Jumpig jack 15 Glute Bridge Metcon 6-8 sets 400 m Row,Ski / 800 m Bike / 0,5 mérföld Assault Bike 20 WB 9/6 25 m Burpee Broad Jump 50 m WB Walking Lunge 9/6 100 m Inga Run (4x25m) 20 Sit up SMR
Warm up: 3 sets 15/12 cal cardio 15 banded front squat 8 split stance strict press 30/30 s side plank Strength: Squat clean + Hang clean + Split jerk 3x(1+1+2) 70-75 % Emom 6’ 3 back squat 70-75% Metcon: 4 rds 3 rope climb 5 clean & jerk 85/60 kg lvl2: 60/40 lvl3:…
Warm up: 3 sets 15/12 cal Assault bike 10/10 Single leg dumbbell RDL 20 Banded face pull :30 Front plank shoulder tap Strength: Front Squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Back Squat: 1×5 68% 1×5 72% 1×5 76% 1×5 80% Metcon: Amrap 4′ 24 wall ball 9/6kg…
