Warm up:
3 sets
15/12 cal row
10 overhead squat w. barbell
10/10 single arm dumbbell upright row
30” hollow hold
Strength:
High hang squat snatch + low hang squat snatch + squat snatch + ohs
3 x (1+1+1+1) 75-80%
Front Squat: 5×3 80-85%
Metcon:
15-10-5
Bar muscle up / burpee pull up
Shoulder to overhead 70/50 kg lvl2 60/40 lvl 3 50/30
Accessory:
4 x 10/10 poliquin curl
Emom 12:
– 45” plank
– 8-12 strict hanging leg raise
– 30 russian twist
– 20 candlestick toe touch
Warm-Up 3sets 15 Cal Cardio 20 Jumping Lunge 10/10 DB Upright Row 0:30/0:30 Side Plank Strength 2x(1+1) Squat Snatch+Floating Snatch 83% 3×1 Snatch 85-90% Back Squat 1×5 72,5% 1×3 77,5% 1×2 82,5% 1×5 75% 1×3 80% 1×2 85% Metcon 6sets Amrap 3 15/12 Cal Row 5 Thruster 50/35 kg Rest 1:00…
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: E2x5 20 Heavy renagade row Metcon: 4 rds 1000 m run 20 strict press 40/25 kg 8 sand bag / d-ball clean 10 sand bag / d-ball squat 10 pull up 10 strict hspu /…
Warm up: 3 sets 15/12 cal aab 10/10 single leg glute bridge 12 banded Z-press 16 starfish Skill / strength 8 sets strict hspu 2 tempo negativ 1-3” deficit :05 sec 4 set strict hspu 60% 4 x 8 dumbbell bench press Metcon: 3 rds 30 m hswlk / 60 m bear walk…
Warm up: 3 sets 15/12 cal cardio 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 50 du / 100su 2: 10 Kettlebell thruster 24/16 3: 15 ttb 4: 20 ring dip / ring push up 5: 12 lunges 60/40 kg 6: 25 ghd back extension 7: rest …
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 EMOM 8 1.0:45 Row 2.16 Alt. Lunge 3.0:45 Row 4.12 Alt. Hang DB Snatch(easy) Strength Squat Snatch 15:00 Singel or Heavy Start 70%…..+5% Back Squat 5×3 heavy set or three Every 2:00 set Start 70%…..+5% Metcon Amrap 15 20 Bar Facing Burpee 15 Chest to Bar 10 Clean and…
