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 9/6 kg
Accessory:
4×10 Chin chrusher
4×8 Barbell bent over row
Warm up: 3 min aab 3sets 20 jumping lunge 8 straight leg sit up 20 plate hop Strength: Pause front squat: :02 at the bottom of each rep 2×3 @63% 1×3 @68% 1×3 @72% Metcon: Every 2:00 x 32:00 (8 sets) 1: 14/11 aab + 8 shoulder to overhead 2: 7,5 m front…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 16 Band Pull Apart Strength Push Press 1×8 66% 1×7 72% 1×6 76% 2×5 80% Strict Press 4×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Power Clean 70/45kg 15/12 Cardio Max Rep Legless Rope
Warm up: 3 rds 15/12 cal row 20 bodyweight lunge 10/10 one arm dumbbel upright row :30 hanging knee tuck hold Strength: Squat clean + hang clean + split jerk Build to heavy complex (1+1+2) 3x (1+1+2) 75% Emom 8’ 3 Back squat 75-80% Metcon: Rope climb 5-4-3-2-1 Thruster 20-16-12-8-4 Chest to bar/…
Warm-Up 3 sets 1:00 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 2×6 76% Front Squat 1×5 65% 2×5 75% Cardio Row Intervals 3 sets 1000 m (5K Tempo) Rest 2:00 + 500 m Hard Accessory 3 sets 0:30/0:30 Side…
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…
Week 8. Warm up: 15/12 cal skierg 50 single under 10 band pull apart 10/10 side plank rotation Strength: Banded kettlebell strict press 4×8 3×10/10 Top down Gorilla row 2x max reps diamond push up Metcon: 45 t2b 9 d-ball / sand bag clean 30 chest to bar 6 d-ball / sand bag…
