Week 9
Warm up:
15/13 cal cardio
16 jumping lunge
20 banded face up
12/12 side plank hip touch
Strength:
Squat clean + split jerk
2 x 2+1 @84%
3 x1+1 @85-90%
clean pull:
Emom 10
2 reps 90%
Metcon:
For time
400 m run
30 burpee box jump over
20 d-ball / sand bag clean 70/45 kg
10 ring mu / bar mu / burpee pull up
Accessory:
Emom 6’
6 overhead dual dumbbell
3×1 min banded deadbug
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 1×10 57% 1×10 62% 1×8 67% 1×8 71% Front Squat 1×5 65% 2×5 70% Metcon 5 sets 12 Singel Arm Devil’s Press 22,5/15kg 24 Wall Ball 9/6kg Accessory Weighted Strict Pull-Up/ Strict Pull-Up…
Warm up: 3 sets 15/12 cal row 10/10 bodyweight bulgarian split squat 20 band pull apart 50 single under Strength: Front Squat 1×8 @70% 1×8 @67% 1×6 @76% 1×6 @81% Back Squat 1×5 @70% 1×5 @75% 2×5 @80% Metcon: Amrap 6′ 100 du 600/500m row rest 3:00 Amrap 6′ 20…
Warm-Up 3 Sets 15 Cal Row 10/10 Singel Leg Dumbbell RDL 20 Banded Upright Row 15 V-Up Strength EMOM9 1.200/180m Row(0:45) 2.200/180m Row 3.0:30 Max Rep Kipping HSPU / Dumbbell Push Press Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 9 6 Shuttle Run (“rep”= 7,5m Down + 7,5m Back) 3-6-9-12…..Hang Squat…
Warm up: 3 sets: 15/12 cal row 20 glute bride / 0:1pause top 12/12 side plank rotation Strength: Squat clean + Split Jerk + Squat clean + Front Squat + Split jerk Build to heavy 1+1+1+1+1 (85%+) 3x(1+1+1+1+1) 75% Emom 8: 3 Back squat 67,5-72,5% Metcon: 5 rds 21 Box jump over…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 15 KB Russan Swing Strength Back Squat 1×6 62% 1×6 71% 2×6 76% Front Squat 1×5 60% 1×5 65% 1×5 70% Metcon Amrap 8 200m Run 10 KB USA Swing 32/24kg Accessory Weighted Strict Pull-Up 1×6 1×5 2×3
Warm up: 3 rds 15/12 cal row 20 bodyweight lunges 10/10 single upright row 20 russian twist Strength: High hang snatch + Snatch + Ohs 2x (1+1+2) 67-70 % 2x (1+1+1) 72-75 % Front squat 5×3 67% Metcon: 40-30-20 Burpee 12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull…
