Warm up:
2 sets
1:00 min row
10/10 resisted hip flexor contraction
10/10 lat stretch on rig
5/5/5 air sq/narrow sq/wide stance sq
12 front rack openeres
5 muscle clean
5 front squat
5 jerks
Strength:
Deadlift
4×2 @70-80%
+
8-6-4-2 @45-55%
Metcon:
12 squat clean & jerk 50-75/25-50 kg
36 c2b
48 cal row
12 bar mu
12 squat clean & jerk
Accessory:
3 super sets:
25 barbell biceps
25 barbell triceps
Warm up: 3 rds 15/12 cal 10/10 cossack squat 10 ring row :02 at pause top pos. 16 starfish Strength: Back squat 1×8 @62% 1×8 @67% 1×6 @75% 1×6 @81% Front squat 1×5 @60% 1×5 @70% 1×5 @75% 1×5 @80% Metcon: Amrap 5’ 24 alt pistol 20/15 cal aab 6 wall walk…
Warm up: 3 sets 15/12 cal aab :40 monster walk 20 banded face pull 10/10 side plank rotation Skill / Strength Estabilish set of max unbroken strict handstand push up 2×50% 5×6 dumbbell bench press Metcon: Amrap 20’ 50/40 cal aab 15 m handstand walk / 30 bear walk 2 heavy power clean 90/60 kg…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 16 Air Squat Strength Overhead Squat 1×5 64 2×5 67% Squat Snatch 2×2 70% 3×1 74% 2×5 Snatch Pull +10 kg last Snatch Metcon Amrap 16 80/60 Cal Row/Ski/Bike 25 V-Up 80/60 Cal Row/Ski/Bike 25 V-Up 800 m Run
Warm up: 3 sets 15/12 cal row 10/10 lateral step up 20 Band pull apart :30 banded deadbug Strength: Back squat: 5×1-3 @80% Front squat: 3×10 @50% Metcon: Amrap 4′ 600 / 500 m row 25 burpee box jump over 20 power clean 60 / 40 kg 15 overhead squat 60 / 40 kg…
Warm up: 15/12 cal row 10/10 cossack squat 20 band pull apart 40 sec plank Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 85-88 % 2x(1+1+1) 89-92 % Front squat: 5×3 82,5 % Metcon: 5 rds 3 wall walk 5 snatch 60/40 kg 7 lateral burpee 9 t2b Accessory: 4 sets…
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 50% 1×8 60% 1×6 67% 3×6 73% Metcon For Time 50 DU 15 m Farmer Carry 2×32/2×24 kg 30 m Handstand Walk 50 DU 15 m Farmer Carry 22,5 m HSW 50…
