Warm up:
3 min cardio
Emom 6
10 jumping air squat
20 banded pull apart
30 bw russian twist
Strength:
Pause squat : 2sec hold bottom
Every 2:00 x 8:00 (4sets)
Sets 1-2: 3 reps 63%
Sets 3: 3 reps 68%
Sets 4: 3 reps 72%
Metcon:
Emom 32′
1: 14/11 AAB
2: 5 chest to bar + 3-5 bar mu / band pull up +bar mu or jump bar mu
3: 15/12 cal row
4: 10 d ball bear hug squat 70/45 kg
Accessory:
Streching
Warm up: 3 min cardio + 3sets 20 plate hop 8/8 single leg dumbbell rdl 10 goblet squat Strength: 4 sets Max rep Strict handstand push up / pike push up 0:30 rest 10 touch and go power snatch 47.5% Metcon: Emom 32-40: 1: 14/11 assault bike 2: 15 m handstand walk / 30…
Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee Strength & Metcon: 4 rds 25 cal cardio 10 shoulder press 45 / 30 kg 4 rds 25 cal cardio 15 push press 55 / 35 kg 4 rds 25 cal cardio 20 push jerk 65 /40 kg…
Warm-Up 3sets 15 Cal Cardio 10/10 DB Alt. Snatch 20 Alt. Lunge 15 Band Pull Apart Strength 3×1 Snatch 90-95% 2×3 Snatch Deadlift (110% 1RM Snatch) Back Squat 3×2 85-90% Metcon 5 Rounds For Time 300/250m Row 6-9-12-15-18 HSPU SMR
Warm up: 2 sets 15/12 cal cardio 10/10 pec strech on the rig 10/10 lat strech on the rig 10/10 one leg glute bridge 10/10 one leg romanian deadlift Strength: 4×3 Deadlift @70-80 % 8-6-6 @45-55 % Metcon: Amrap 15 15 T2b 10 box jump over / step down 5 wall walk …
Wu: 3 rds 1 min cardio 12 alt plate halo 12 min glute bridge 30”/30”coppenhagen plank Strength: 5x 8-10 BSQ Metcon: 4 x 2 min 4alt dumbell clean & jerk 4 shspu / hspu / pike push up 4 jump squat 1 min rest btw sets First 4,4,4,4 reps Second: 6,6,6,6…
Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee Strength: 4 rds 500 m run / 600 m row 10 strict pull up 10 dumbbell bench row 4 rds 500 m run / 600 m row 10 bench press bodyweight 10 clap push up …
