Warm up:
3 rds
15/12 cal row
10 goblet sq
15 banded face pull
:30/:30 pallof press
Strength:
Squat clean + power jerk + hang squat clean + split jerk
4x (1+1+1+1) @70-80%
2 x (1+1) @80%
Emom 8’
1-4 rds: 2 reps @78%
5-8 rds: 1 reps @81%
Metcon:
For time:
400 m run /500 m row
11 cluster 60/40 kg
400 m run
7 cluster 70/45 kg
400 m run
4 cluster 80/50 kg
Accessory:
Dumbbell farmers lunges
1:00x (6sets)
14 reps
3 rds
:40-1:00 sorenson hold
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 64% 1×4 67% 1×2 72% Squat Snatch EMOM 6 1×2 67% 1×1 70% 1×1 74% 2×5 Snatch Pull 93% 1RM Snatch Metcon Amrap 20 50/40 Cal Row/Ski/Bike 100 DU 50/40 Cal Row/Ski/Bike…
Warm-up EMOM 8 1. 0:45 Row 2. 6/6 Singel Arm DB Snatch 3. 0:45 Row 4. 0:30 Hollow Rock Strength 2 sets 1+1+1 Squat Snatch+Snatch Balance+Overhead Squat 40% 2 sets 1+1+1 Squat Snatch+Overhead Squat+Squat Snatch 70-75% Back Squat 1×4 75-80% 1×4 77,5-82,5% 1×4 80-85% Metcon 6 Rounds For Time: 10 Thruster 45/30kg 10 Box Jump…
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Alt. Revers Lunge 16 Birddog Strength 5x(3+1) Power Clean + Power Jerk 65% Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.3-6 Burpee Bar Muscle-Up 3.14/11 Cal Bike/Assault (0:45) 4.5 Front Squat 60kg
Warm up: 15/12 cal assault bike 10 toes up rdl /barbell 5/5 windmill 16 starfish Strength: 4×10 RDL 40-50 kg 4×15-20 Good Morning w. band Metcon: 4 kör 75 du 3 legless rope climb 30 m hswlk/ 60 m bear walk 500 m run / 600 m row Accessory: 4×20 seated hamstring…
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 15 Glute Bridge 30 Flutter Kick Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Snatch 60-65% Metcon EMOM 20 1.0:45 Cal Bike/Assault 2.12-15 T2B 3.0:45 Cal Row/Ski 4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg Accessory EMOM8 1.6/6…
Warm-Up EMOM 8 1.0:45 Cardio 2.15 Goblet Squat 3.0:45 Cardio 4.7/7 DB Hang Clean and Press Strength 1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 77-80% EMOM 5 1 Front Squat 75% Metcon 5 Sets (Every 4:00 1 Sets) 36 Air Squat 6 Power Clean 70% 200m…
