Warm up:
3 sets:
15/12 cal row
10 overhead sq w. pvc
10 pvc pass through
:20/:20 pallof press
Strength:
Squat snatch
5×1 @87-93%
3 position snatch deadlift : 4×2 /:02 pause @+10kg
Metcon:
4rds
400 m run
9 power snatch 60/40 kg
21 lateral burpee over bar
Accessory:
3x1min handstand hold /free/wall
Warm-Up 2 sets 1:30 Row 10/10 DB Snatch 10/10 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 1×2 84 1×1 89% Squat Snatch 1×3 72,5% 1×2 76% 1×1 79% 1×1 82% 2×4 Snatch Pull 100% Metcon For Time 4 sets 15m HSWL…
Warm up: 3 sets 15/12 cal aab 10/10 single leg glute bridge 12 banded Z-press 16 starfish Skill / strength 8 sets strict hspu 2 tempo negativ 1-3” deficit :05 sec 4 set strict hspu 60% 4 x 8 dumbbell bench press Metcon: 3 rds 30 m hswlk / 60 m bear walk…
Warm-Up 3sets 1:00 Ski/Row/Bike 20 Plate Hops 6 Inchworm 6/6 Singel DB Bench Press (on the ground) Strength 5×1 Bench Press 90-95% Metcon For Time 3 Sets 20/16 Cal Bike/Assault 15 Burpee Box Jump Over 60/50 cm No Rest 3 Sets 15/12 Cal Bike/Assault 7 Burpee Box Jump Over 70/60 cm…
Warm up: 3 sets 15/12 cal cardio 20 glute bridge 5 inchworm 10/10 pallof press Strength: 4 sets 10 Romanian deadlift 40-70 kg 15 Glute bridge with barbell 20 Banded good morning Metcon: 3 rds 500 m run / 600 m row 20 double kettlebell clean and jerk 20/12 500 m row 30 m…
Warm-Up 3sets 1:00 Cardio 10/10 Ring Row 5 inchworm 15 Banded Face Pull Skill Chest to Bar EMOM 16 1.0:10-0:20 Chest to Bar Hold 2.10-15 Bar or Ring Kip Swings 3.10-15 Band Assisted Chest to Bar 4.Rest Cardio 5 sets 250/200 m ski/row 25-20-15-10-5 Burpee Rest 1:00 Between Sets Accessory EMOM 9…
Warm up: 3 sets 15/12 cal cardio 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 50 du / 100su 2: 10 Kettlebell thruster 24/16 3: 15 ttb 4: 20 ring dip / ring push up 5: 12 lunges 60/40 kg 6: 25 ghd back extension 7: rest …
