Warm up:
2′ Cardio
2x
10-10 Single leg glute bridge
10 Good morning
10 Back squat
10-10 Banded monster walk
30″ Plank
Strength:
Deadlift
3×8 @ 70-80%
Bulgarian squat
3×8-8
Metcon:
3x
25 Pull up
20 cal
15m Handstand walk / 5 Wall walk
10 Burpee over parallette
5 BMU
Wu: 3:00 cardio 2 sets 10/10 pec strech on rig 10 banded press 10/10 lat strech on rig 10 alt lunge w/lateral flexion Strength: 5×3 strict press @75-85% Metcon: 2 sets: Amrap 3′ 8 dumbbell snatch 22,5/15kg 4 burpee box jump overs rest 1:00 Amrap 3′ 8 db havng clean and jerk 8…
Warm up: 3 min cardio 3 sets 8/8 dumbbell one leg rdl 15 hip thrust 10 barbell good morning + shoulder press behind neck 5 hindu push up Strength: 3×2 @2121 Tempo deadlift 73-83% + 8+8+8 @ 50-60 % Metcon: CFGO 20’4 30 box jump 15 clean and jerk 40/30 kg 30…
Warm up: 3x 1′ Row 10-10 Cossack squat 10-10 Banded Single leg glute bridge 8 Muscle snatch 2-3x 7 Snatch deadlift 7 Hang muscle snatch 7 Snatch balance Strength: EMOM 12 1: 3 Squat snatch @ 60-70% 2: 2 Squat snatch @ 70-75% 3: 1 Squat snatch @ 75-80% 4: rest Back squat Every 2′…
Warm up: 3′ cardio 2x 10 Snatch grip RDL 10 Hang Muscle snatch 5 Snatch balance 30″-1′ OHS bottom hold Strength: Muscle snatch + OHS + Floating snatch 3x(1+2+1)@40-60% Every 1’30” for 9′ (6 sets) 1 Power snatch + 1 Sq snatch @60-70% Metcon: AMRAP 10 20 KB swing @24/15kg 20/15 cal assault bike Accessory:…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 snatch Deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip Strict press 10 OHS Strength: 3x 1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-50% . Squat…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Every 1’30” – 15′ (10 sets) 1 Power snatch + 1 High hang squat snatch @ 45-65% Every 45″ – 6′ (8sets) 1 Riser snatch pull @ 85% Metcon: 3x 4 Rounds 200m Run…
