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 55 / 40kg
20 Bar facing
30 Nonalternating pistol
20 Bar facing burpee
15 Hang power snatch
Accessory:
Dumbbel box step over
Emom 6′
8 reps
3x:40 Banded deadbug
Warm Up: 15/12 cal cardio 10 toes up RDL empty bb 5/5 wimdmills 20 heels over db-kb Strength: 4 sets 8 deadlift 68% 8 straight leg box jump Emom 6′ 0:20 skater jump Metcon: 3 rds 1000 m row 30 m hswlk / bear wlk 300 m row 15 squat 60/40 kg…
Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71% Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 80 Simple Under Strength Overhead Squat 1×6 50% 1×6 55% 1×6 50% EMOM 6 1 Squat Snatch 68% 2×3 Snatch Pull 90% Metcon For Time 1000 m Row 100 DU 1600 m Run
Wu: 2 rds 6/6 one leg kb rdl + clean & shoulder press 12 wb squat clean 6 half burpee 12 wall sq Squat Clean: 6 rds ( climbing) 1 squat clean + hang sq clean + front squat Metcon: Every 5 min x 4 9 hang clean 50/35 kg 12 t2b 15…
!!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 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
