Warm up:
15/12 cal skierg
:30 / :30 lateral monster walk
20 band pull apart
20 knee tuck (slow)
Strength:
4 sets
10/10 Single arm ring row
:30 rest
6-10 Strict Ring
:30 Rest
:30 – :45 Hollow hold
3 x :45 – 1:00 Dead hang ring or bar
3×10 Strict Press 55-65 %
Metcon:
3 rds
800 m run / 1000m row
15 pull up
30 abmat sit up
15 double kettlebell clean and jerk 24/16 kg
Accessory:
5x
30 m dual kettlebell overhead carry
10 barbell bent over row
Warm-Up 2 sets 1:30 Cardio 10 inchworm 10/10 DB Overhead Lunge 10/10 DB Snatch 15 Ring Row Strength Bench Press 1×8 55% 1×6 67% 1×4 76% 4×3 82% Metcon For Time 9-7-5 Ring Muscle Up/Burpee Pull Up 9/9-6/6-3/3 Singel Arm DB Squat Snatch (22,5/16kg) Accessory 5×8 Strict Ring Dip
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: 3 min cardio Then 2×5 clean deadlift 2×5 muscle clean 2×10/10 Front rack opener 2×5 front squat 2×5 strict press 2×5 push press 2×5 power jerk Strength: 3 Clean and jerk 70-75 % 15 Touch and go clean and jerk 45/30 kg Metcon: 800 m run / 1000 m row 20…
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 15 Alt. Lunge Skill A 4 Sets 0:20 Double Under Rest 0:10 Between Sets Rest 2:00 In 3:00, Establish a Max Unbroken Sets of Rep Double Under Rest 1:00 2x 50% of Max Reps, 1:00 Rests B…
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…
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 50% 1×8 60% 1×6 67% 3×6 73% Metcon For Time 50 DU 15 m Farmer Carry 2×32/2×24 kg 30 m Handstand Walk 50 DU 15 m Farmer Carry 22,5 m HSW 50…
