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 single dumbbell box step over
600/500 m ski
rest 3′
Amrap 6′
80 du / 160 su
500/400 m row
rest 3′
Amrap 6 ‘
16 single dumbbell box step over
500/400 m ski
Accessory:
Emom 6′
1: 8-12 ttb
2: 8-12 ghd sit up
Warm-Up 3 sets 1:00 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 2×6 76% Front Squat 1×5 65% 2×5 75% Cardio Row Intervals 3 sets 1000 m (5K Tempo) Rest 2:00 + 500 m Hard Accessory 3 sets 0:30/0:30 Side…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75% Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74% 2×5 Snatch Pull 95% Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…
Week 7. Warm up: 3 rds 15/12 cal row :45 monster walk 10 barbell upright row 15/15 side plank hip touch Strength: Squat clean + Split jerk Build to a heavy double for the day 80% Clean Pull: :30 x10=5min 2 reps 85% Metcon: 3 rds 21 bar facing burpee 15…
Wu: 3rds 30 mountain climbers 10 cat camel 10-10-10 I-Y-T 10 russian baby makers Strenght: Every 3 min x4 10 Barbell Z-press 10 Barbell row 5-5 abs circle Metcon: 3 sets: 24/20 Calorie Bike Erg/row/ski/aab 12 Front Squats (135/95) 8 Ring Muscle Ups /bar mu / 1,5 x pull up / 12 Front Squats…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch 15 Glute Bridge 15 DB Goblet Squat Strength Back Squat 3×3 72% Front Squat 3×5 67% Metcon For Time 40-30-20-10 Alt. DB Snach 22,5/15kg Wall Ball 9/6kg Time Cap: 14:00 Accessory 4×10-15 Band Chest to Bar
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…
