Warm up:
3 sets:
1 min row
10/10 lat strech ring
3/3 single arm rope row
:30 hollow hold
Strength:
Emom 12
– 6-8 bench press (heavy)
– 12 chin up
Metcon:
Amrap 4 x 4 rds (rest btw sets 1min)
200 m run
12 devils press 2×22,5kg / 15 kg
60 double under
Max distance bikeerg , row , ski, assault
Accessory:
3 rds
25 ghd back extension
25 good morning with band
Week 1. / Block 1. Warm up: 3 min cardio 2 sets 10/10 Posterior Hip strech 5/5 Posted Single leg dumbbell deadlifts 5/5 side lunges Strength: Emom 12′ Minutes: 1-4 Low hang Power clean + Front squat + Squat clean + Split Jerk 1+1+1+1 / 55% Minutes 5-8 High hang power clean + squat…
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: 3 sets 15/12 cal Assault bike 10/10 Single leg dumbbell RDL 20 Banded face pull :30 Front plank shoulder tap Strength: Front Squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Back Squat: 1×5 68% 1×5 72% 1×5 76% 1×5 80% Metcon: Amrap 4′ 24 wall ball 9/6kg…
Warm Up: 3 rds 10 bent over revers fly 1,25-2,5 plate 10 half burpee 10 box steps 50 jumping jack Partnerwod: 1000 m row 50 burpee box jump overs 100 wall ball 1000 m row 50 alt. db hang clean & jerk 100 alt db snatch 1000 m row 50 db hang sq clean…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10/10 DB Upright Row Strength Back Squat 1×8 62% 1×8 67% 1×8 71% 1×8 76% Metcon 10 sets 7 Chest to Bar 7,5 m Overhead Walking Lunge 45/30 kg Accessory Barbell Bicep Curl 4×12
Warm up: 3 min cardio Emom 6’ 8 toes up dumbell rdl 16 heels over db kb 50 single under Strength: Every 4 min x3 =12 min max rep deficit push up 30 rest 10 double kb hang snatch 24/16 kg Metcon: Level 1 Emom 40 (macho man barbell) Level 2 Emom 28 (macho man…
