Warm up:
3 min cardio
Then
2×5 clean deadlift
2×5 muscle clean
2×10/10 Front rack opener
2×5 front squat
2×5 strict press
2×5 push press
2×5 power jerk
Strength:
3 Clean and jerk 70-75 %
15 Touch and go clean and jerk 45/30 kg
Metcon:
800 m run / 1000 m row
20 power snatch 45/30 kg
30 alternating pistol
40 chest to bar
30 alt. pistol
20 power snatch
800 run / 1000 m row
Accessory:
Tempo dumbbell bench press : 2020 :02 down , :02 up
5x :35 for max reps
Warm-Up 3 sets 1:00 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 6 Inchworm Strength Overhead Squat 1×5 50% 3×5 60% 1×5 50% Squat Snatch 2×3 67% 2×3 70% 3×1 74% Metcon Amrap 20 40 Cal Bike/Row/Ski 12 HSPU 30 m Farmer Carry 2×24/16kg(15-15m) 10 Shuttle Run (15m 1 Shuttle Run)
Warm up: 3 rds 15/12 cal 20 banded good morning 10/10 single arm ring row :40 front plank Strength: 3×10 strict press banded kettlebell on barbell 3×10/10 top down gorilla row 2x Max unboken Diamond push up Metcon: 3 rds 30 m dual kettlebell front rack carry 24/26 20 cal row 10 push press 5 wall…
Warm-up EMOM8 1.0:45 ski/row 2.15 Banded Pull Apart 3.0:45 ski/row 4.16 Starfish Strength Strict Press 5×6 80-85% Every 2:00 Cardio 5 rds For Time (18 min Time cap) 50-40-30-20-10 Cal Row 15 Box Jump Over 60/50 cm 12 Shuttle Run(7,5/7,5) Accessory 3rds 6/6 Gorilla Row 0:30 Max rep Barbell Curl 0:30 Max…
Warm up: 3 rds 15/12 cal cardio 10/10 upright row 10 goblet squats 30” hanging knee tuck hold Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% Emom 6’ 3 Back Squat 67,5-72,5% Metcon: 2-2-2-3 minutes on 1 min off 2 rope…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 3×8 60% Front Squat 3×3 70% Cardio Row Intervals 4 sets 500 m Rest 1:00 300 m Rest 0:30 200 m Rest 1:00 Accessory EMOM 6 0:30-0:40 Front Plank on Hand
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
