Week 3.
Warm up:
3 sets
15/12 cal row
20 bodyweight lunge
15 banded face pull
12/12 side plank hip touch
Strength:
Squat clean + Split jerk + Squat clena + Split jerk
3x(1+1+1+1) 78%
Squat clean + Split jerk
2x(1+1) 83%
Deadlift:
Emom 10′
2 reps 60%
Metcon:
For time:
100du / 200 su
50 Chest to bar
100 du / 200 su
50 overhead squat 45/30 kg
100 Du / 200 Su
Accessory:
12 Dumbbel box step over
E90′ x 6 = 9 min
Week 1 / Block 1 Warm up: 3 sets 15/12 cal 20 Bodyweight lunge 20 Band pull apart :30/:30 Pallof Press Strength: Squat clean + Split Jerk + Squat Clean + Split Jerk 3 x (1+1+1+1) 73% Deadlift: :30 x 5 min (10 sets) Metcon: For Time: 15 Hang power snatch…
Warm up: 3 rds 15/12 cal 20 banded good morning 10/10 single arm ring row :40 front plank Strength: 3×10 strict press banded kettlebell on barbell 3×10/10 top down gorilla row 2x Max unboken Diamond push up Metcon: 3 rds 30 m dual kettlebell front rack carry 24/26 20 cal row 10 push press 5 wall…
Warm up: 3 sets: 15/12 cal cardio 20 medball jumping squat 10/10 single arm upright row 20 knee tuck Strength: Squat clean+split jerk+squat clean+front squat+split jerk 2x(1+2+1+2+1) 70% 2x(1+1+1+1+1) 75% Clean pull: 5×2 + 10 kg Clean deadlift: 2×5 +10 kg Metcon: Buy in: 100/80 cal cardio 5 rds 5 clean & jerk…
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 20 Glute Bridge Strength 8 sets (Every 1:30) 0:40 Cardio 2 Touch & Go Power Snatch 65-70% 20 sets (Every 0:30) 1 Deadlift 67% Metcon EMOM 20 1.0:45 Cal Bike/Assault Bike 2.1-2 Rope Climb/3-6 Strict Pull-Up 3.0:45 Cal Row/Ski 4.7,5 m Dumbbell…
!!BÚÉK!! Wu: 2 rds 50 plate hops 10 hamstring walks 10 snow angel Then 2 rds 8/8 one leg rdl 8/8 shoulder press+windmill 16 alt v-ups WOD: 2025 20 rds 2 man maker 0 muscle up 2 wall walk 5 burpee
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…
