Warm up:
3 rds
15/12 cal cardio
15 ghd back extension
5 inchworm
:30/:30 side plank
Strength:
5 sets
2 deadlift 83%
5/5 one leg box jump
Every 2 min x 4
:40 box jump step up
Metcon:
Every 3 min x 5
12 cal cardio
12 alt db snatch 20-30/15-22,5
12 hspu
Accessory:
4 sets
25 hamstring curl w band
8/8 one leg squat
Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 15 DB Goblet Squat 10/10 Monster Walk Strength Back Squat 3×5 71% Front Squat 3×5 65% Metcon For Time 40-30-20-10 Wall Ball 9/6kg Abmat Sit-Up Accessory 5×8 Barbell Bicep Curl
Wu: 3rds 30 m bear walk 20 hollow rock 10 scorpio 5 hindu push up Strength: Shoulder press 10-10-8-8-6-6 Metcon: 4 rds 15 t2b 12 db kb thruster 20-24 / 12-16 kg 9 burpee pull up 6 box step w. kbs 3 wall walk 3-4 set 10 barbell biceps curl last reps +…
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…
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Alt. Revers Lunge 16 Birddog Strength 5x(3+1) Power Clean + Power Jerk 65% Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.3-6 Burpee Bar Muscle-Up 3.14/11 Cal Bike/Assault (0:45) 4.5 Front Squat 60kg
Warm-Up 3sets 1:00 Cardio 12 Band Pull Apart 6/6 DB Strict Press 6/6 DB High Pull Skill 60 reps Chest to Bar For Time (Tip:5-10 sets) Strength 4×15 DB Hammer Curl Rest 1:00 4×15 Overhead DB Tricep Extension Rest 1:00 Cardio 3sets 6:00 Row/Ski/Bike (Hard) Rest 2:00 Accessory 3sets 1:00…
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…
