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: 40/25 basic dumbell
rest 3 min
For time
6 rope climb
10 clean & jerk
Accessory:
4x
10/10 single arm dumbbell tricep kickback
5/5/5 prone IYT
Warm up: 3 sets 15/12 cal cardio 10 goblet squat 5 inchworm 8/8 side plank knee touch Strength: Squat clean + Hang clean + Split jerk 2x(1+1+1) 70% Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg Metcon: 50/40 Cal skierg / row 40 wall ball 9/6 kg 30 ghd…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10 Half Burpee 30 Flutter Kick Strength Push Jerk 1×5 67% 1×5 71% 1×4 78% 2×4 84% Strict Press 10:00 to 3RM Max + 2×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 10 Lateral Burpee Box Jump Over 60/50cm 20 V-Up…
Warm up: 3 sets 15/12 cal cardio 8/8 scorpio 10/10 one arm romanian dl 30″ hollow rock Strength: E3′ x 5 8-12 Bench press 8-12 chin up Metcon: E5′ x 4 20 cal AAB 15 Hspu 15 T2b 20 Box jump Accessory: 3 sets max band triceps extension max barbell biceps 1-2min rest
11 Week. Warm up: 3 sets: 15/12 cal row 10/10 cossack squat 5 tall jerk / basic: :30 hollow hold Strength: Squat Clean + Split Jerk Build to heavy single or 1 Rm for today 95-100% + Clean Pull: Every :45 x 6:00 (8sets) 1-4 sets: 2 reps + 5-10 kg 5-8 sets:…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:30 Handstand Hold Strength EMOM 8 Power Clean +Power Jerk 1+1 80% Deadlift 1×5 50% 1×5 60% 1×5 70% Metcon EMOM 20 1.16/13 Cal Cardio (0:45) 2.15 m Handstand Walk 3.10 Deadlift 100/70kg+Max Rep Bar Facing Burpee 4.Rest
Warm-Up EMOM 8 1.0:45 Cardio 2.50 Single Under 3.0:45 Cardio 4.15 Band Pull Apart Strength 3×5 Bench Press 65% 3×15/15 Single Arm Strict Press Metcon For Time 5 Sets 2:00 Max Cal Bike/Assault 1:00 Max Rep Double Tap Burpees Rest 0:30
