Warm up:
3 sets
15/12 cal row
8 overhead squat empty barbell
8 hang muscle snatch empty bb
:30/:30 side plank
Strength:
3×2 @70%
Emom 5′
1 rep @75%
3 position snatch deadlift
3×3 :02 pause +10 kg
Metcon:
21-15-9
Hspu / pike push up
ghd sit up / weighted sit up
air squat
thruster 50/35kg
Accessory:
Emom 8′
2-5 wall walk
3×8-12 Zpress
Warm-Up EMOM 8 1.0:45 Cardio 2.50 Single Under 3.0:45 Cardio 4.15 Band Pull Apart Strength 3×5 Bench Press 65% 3×15/15 Single Arm Strict Press Metcon For Time 5 Sets 2:00 Max Cal Bike/Assault 1:00 Max Rep Double Tap Burpees Rest 0:30
Warm up: 3 sets: 15/12 cal cardio 12 alt scorpio 10 scapula pull up 12 baby makers Strength: Emom 12′ 8-12 chin up 8-12 dumbbell bench press Metcon: Every 3 min x 5 12 cal cardio 12 double kb swing 12 hspu / pike push up Accessory: 3 sets 12 biceps curls 12…
Warm up: 3 rds 15/12 cal 10/10 cossack squat 10 ring row :02 at pause top pos. 16 starfish Strength: Back squat 1×8 @62% 1×8 @67% 1×6 @75% 1×6 @81% Front squat 1×5 @60% 1×5 @70% 1×5 @75% 1×5 @80% Metcon: Amrap 5’ 24 alt pistol 20/15 cal aab 6 wall walk…
Warm-Up 3sets 1:00 Cal Cardio 10 Alt. DB Clean and Jerk 15 Glute Bridge 20 Alt. Lunge Strength Emom 8 200/180 m Row + Emom 5 6 Touch & Go Power Clean 50% Metcon EMOM 28 1.0:45 Cal Bike/Assault 2.1-2 Rope Climb 3.0:45 Cal Row/Ski 4.2 Squat Snatch 70%
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 8 split stance strict press 12/12 pallof press Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2×2 reps 87-92% 2 reps 71% Then 5×2 strict press 90% + last week 2 RM Metcon: 30-20-10 Box jump over/step down…
Warm-Up EMOM 8 1.0:45 Row 2.10 Good Morning 3.0:45 Row 4.15 Band Pull Apart Strength Squat Clean+ Split Jerk Take 15:00 Singel or Heavy Start 70%…..+5% Front Squat 6×1 or Heavy Every 2:00 set Start 70%…..+5% Metcon Amrap 10 300 m Bike Erg 15 Deadlift 85/60kg 10 Push Up SMR
