Warm up:
15/12 cal row
10/10 suitcase deadlift
15 band pull appart
:30 banded psoas march
Strength:
Front squat
1×10 @57%
1×8 @62%
1×6 @67%
1×6 @71%
1×6 @76%
Back squat
1×5 @60%
1×5 @70%
2×5 @75%
Metcon:
Amrap 5’
60 du / 120 su
10 power clean & jerk 60/40 kg
Rest 90 sec
Amrap 5’
6 shuttle run 7,5m-7,5m
10 Ohs 60/40 kg
Rest 90’
Amrap 5’
50 du/100 su
8 clean & jerk 60/40 kg
rest 90’
Amrap 5’
5 shuttle run
8 ohs
Accessory:
Emom 6’
10 -15 t2b
Warm-Up 3 Sets 15 Cal Cardio 15 Bar Passes 15 Blackburn Skil 3 Sets 0:20 Ring Support Hold 0:20 Ring Dip Bottom Hold 10 Ring Kip Swing Rest 1:00 Between Sets 10:00 Practice Ring/Bar Muscle-Up Metcon 3 rds For Time: 30 Dumbell Snatch 22,5/15kg 20 Lateral Burpee Over Dumbbell Accessory 3:00 Knee…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 15 Band Pull Apart 0:30 Handstand Hold Strength Push Jerk 1×5 67% 1×4 73% 1×3 79% 1×3 85% 1×2 91% Strict Press 4×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 8/6 Bar Muscle-Up 15/12 Cal Cardio Max Rep Wall Walk
Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump Strength: Tempo back squat 7×1 @50% pause :05 Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest Accessory: Emom 6′ :15-:30 ghd…
Wu: 2 rds 20 shoulder taps in push up pos. 20 alt reverse lunge 20 alt. V-up Partner wod 100 burpee 150 sit up 200 air squat 250 du / 500 simple 3000 m row 250 du / 500 simple 200 air sq 150 sit up 100 burpee SMR & STRECHING
Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee Strength & Metcon: 4 rds 25 cal cardio 10 shoulder press 45 / 30 kg 4 rds 25 cal cardio 15 push press 55 / 35 kg 4 rds 25 cal cardio 20 push jerk 65 /40 kg…
Week 12. Warm up: 3 sets 15/12 cal cardio 15 banded front squat 10/10 single arm dumbbell pright row :30 flutter kick Strength: Squat clean + Split jerk 3x(1+1) @75 % Clean pull: Emom 8′ Min 1-4 min: 2 reps @85% Min: 5-8 min: 1 rep @88% Metcon: 24 t2b 16 dumbbell…
