Warm up:
3 sets
15/12 cal ski
10/10 single leg glute bridge
8 ring row
20 knee tuck up
Skill:
6 sets of Amrap 1:15′ rest 1:15
200/180 m ski
Max rep burpee ring mu / bar mu / pull up
Strength:
5×6 Bambo bar strict press 75-80%
Metcon:
Amrap10′
10/8 cal aab / row
5 strict pull up
10 push up
15 air squat
Accessory:
200 m Oh farmer carrys
11 Week. Warm up: 3 sets: 15/12 cal row 10/10 cossack squat 5 tall jerk / basic: :30 hollow hold Strength: Squat Clean + Split Jerk Build to heavy single or 1 Rm for today 95-100% + Clean Pull: Every :45 x 6:00 (8sets) 1-4 sets: 2 reps + 5-10 kg 5-8 sets:…
Warm up: 15/12 cal row 10/10 Single leg dumbbell Rdl 8 ring row 20 heels over db-kb Strength: Back Squat Build to 3 RM Front squat 1×5 @61% 1×5 @66% 1×5 @71% 1×5 @75% Metcon: Amrap 6′ 20 Alt pistol 6x5m hswlk 6×10 bear walk 40/32 cal row rest 2′…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 2×3 70% Front Squat 2×5 65% Metcon Every 4:00 x 20:00…(5 sets) 200 m Run 250 m Row 15 Kettlebell Swing 24/16kg Accessory Band Strict Chest to Bar 4×10-15
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 3×8 62% Front Squat 3×3 72% Cardio Row Intervals 4 sets 500m Rest 1:30 250m Rest 0:45 125m Sprint Rest 2:00 Accessory Emom 6 0:30 Front Plank
Warm up: 3 sets 50 jumping jack 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 15/12 cal cardio 2: 10 Double Kettlebell swing 24/16 3: 15 abs roll 4: 10 renegade row + push up 5: 12 back squat 60/40 kg 6: 25 ghd back extension 7: rest …
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat In 20:00 build to a 1RM Cardio Row Intervals 3 sets 1000 m Rest 1:20 + Rest 1:20 + 500m Sprint Accessory Emom 6 0:20 L-Sit Hold
