Warm up:
3 sets
15/12 cal row
8/8 side lunge
8 split stance strict press (empty bb)
16 candlestick toe touch
Strength:
Squat clean + split jerk + squat clean + split jerk
3 x (1+1+1+1) 80%
Squat clean + split jerk 2 x (1+1) 85%
Deadlift: Emom10
2 reps 65%
Metcon:
For time
30 thruster 30/20 kg
10 lateral burpee
20 thruster 40/30 kg
20 lateral burpee
10 thruster 50/35 kg
30 lateral burpee
Accessory:
3 rds
1 min plank
20 arch rock
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 1:00 Cardio 6 Inchworm 12 Alt. Revers Lunge 30 Flutter Kick Strength Bench Press 10 50% 10 55% 3×10 60% 4×15 Plate Pinch Bench Press Back Rack Reverse Lunge 3×8/8 (35-40% 1RM Back Squat) Metcon Amrap 5 (sprint) 10 T2B 5 Devil Press 2×22,5/15kg …
Wu: 3 rds 10 “S” 10 90/90” 30 m bear walk HYROX: 2 rds 300 m inga run 30 wall ball heavy 12/9 600 m cardio / x2 bikeerg 60 m lunges w. Double kb 60 m burpee broad jump 300 m inga run 30 toes to bar 600 m cardio / x2 bikeerg…
Warm up: 15/12 cal row 15 goblet squat 15 banded upright row :30/:30 side plank Strength: Back squat 1×3 @55 % 1×3 @59% 2×3 @63% Front squat 1×3 @55% 1×3 @59% 2×3 @63% Metcon: Amrap 4’ 30 burpee 40/30 cal row 30 alt pistol 3 rope climb rest 2…
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 rds 15/12 cal row 20 bodywight lunge 10/10 single arm dumbell upright row 0:20 hanging L-sit hold Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 70% Front squat 3×3 72,5 % Metcon: 27-21-15-9 Toes to bar 12-9-6-3 Deadlift 145/100 kg…
