Warm up:
3 sets
15/12 cal row
10 scapula pull up
10 alt scorpio
10 lunge
Strength:
Emom 15’
10 pull up
10 shoulder press
15 weighted sit up
Metcon:
3 kor
30 dumbbel snatch
30 oh alt lunges
30 sit up
Accessory:
4 sets
20 barbell biceps
20 barbell triceps
Week 1 / Block 1 Warm up: 3 sets 15/12 cal 20 Bodyweight lunge 20 Band pull apart :30/:30 Pallof Press Strength: Squat clean + Split Jerk + Squat Clean + Split Jerk 3 x (1+1+1+1) 73% Deadlift: :30 x 5 min (10 sets) Metcon: For Time: 15 Hang power snatch…
Warm up: 3 rds 15/12 cal cardio 50 single under 10/10 single arm ring row 30” plank shoulder tap Strength: Build to set of 5 heavy Push Press then 4×5 80-85% 4×8/8 landmine kneeling press/ half kneeling dumbell press heavy Metcon: Every 4 min x 5 = 20 min 3 hang clean +…
Warm-Up 3sets 1:00 Cal Cardio 12 Alt. DB Clean and Jerk 14 Glute Bridge 16 Alt. Lunge Strength Emom 5 1 Power Snatch 65% Emom 5 1 Power Clean 65% Every 0:30×7:00 (14 Sets) 1 Deadlift 70% Metcon EMOM 20 1.14/11 Cal Ski/Row 2.7,5/7,5m Snadbag Walking Lunge 45/30kg 3.Max Cal Row/Ski…
Warm-Up 2 sets 1:30 Cal Cardio 10/10DB Clean and Jerk 15 Glute Bridge 15 Goblet Squat Strength Squat Clean + Split Jerk 1+1 73% 1+1 78% 2×1+1 84% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1.15/12 Cal Bike/Assault (0:45) 2.16 Alt. Pistol / 24 Air Squat 3.14/11 Cal Ski/Row…
Warm up: 3 rds 15/12 cal cardio 20 glute bridge pause top 10/10 single arm dumbbel upright row 20 heels over db-kb Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 80% 2x(1+1+1+1+1) 85% Emom 9’ 8 Back Squat 60-65% 3 clean pull +10 kg 4…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 68% 1×4 73% 1×3 79% Squat Snatch EMOM 9 1×3 67% 1×2 70% 1×1 74% 2×4 Snatch Pull 97% Metcon Amrap 18 1600m Run 45 HSPU Max Cal Cardio
