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
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg rdl 10 ring row pause top hold 30 sec hollow hold Strength: Squat Celan+split jerk+squat clean+front squat+split jerk 2x (1+2+1+2+1) 65% 2x (1+1+1+1+1) 70% Back Squat : Emom 6: 3 reps 65-70% Metcon: 5 rds 15/12 cal row 1 rope climb 10…
Warm-Up 3sets 1:00 Ski/Row 10/10 Single Leg Glute Bridge 5 Inchworm 20 Candlestick Toe Touch Strength 5×3 Bench Press 80-85% Metcon EMOM 20 1.8 Shuttle Run(7,5m-7,5m) 2.15/12 Cal Bike/Assault 3.Max Rep Bar Facing Burpee 4.Rest Accessory 3sets 10/10 Single Arm Dumbbell Strict Press
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 80% 2x(1+1) Squat Clean+Split Jerk 83-88% EMOM8 1.-7. 1 Front Squat 78% 8.7 Front Squat 70% Metcon Every 4:00×16:00….(4Sets) 20…
Warm up: 3 sets 15/12 cal row 8 overhead squat empty barbell 8 hang muscle snatch empty bb :30/:30 side plank Strength: 3×2 @70% Emom 5′ 1 rep @75% 3 position snatch deadlift 3×3 :02 pause +10 kg Metcon: 21-15-9 Hspu / pike push up ghd sit up / weighted sit up…
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 3 Sets 1:00 Cardio 8/8 Ring Row 6 Inchworm 0:30 Hollow Hold 3 Sets 10 Jumping Chest to Bar Pull Ups 20 KB Russian Swing (50/35) 500 m Row/Ski / 1000 m Bike 5 Sets: 50 Double Unders (or 75 Single Unders) 6 Strict Pull Ups 7 Strict Ring or Bar Dip…
