Wu:
3rds
30 mountain climbers
10 cat camel
10-10-10 I-Y-T
10 russian baby makers
Strenght:
Every 3 min x4
10 Barbell Z-press
10 Barbell row
5-5 abs circle
Metcon:
3 sets:
24/20 Calorie Bike Erg/row/ski/aab
12 Front Squats (135/95)
8 Ring Muscle Ups /bar mu / 1,5 x pull up /
12 Front Squats (135/95)
24/20 Calorie Bike Erg
Front squat
5×3 (55-60-65-70-75%)
SMR
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 20 Glute Bridge Strength 8 sets (Every 1:30) 0:40 Cardio 2 Touch & Go Power Snatch 65-70% 20 sets (Every 0:30) 1 Deadlift 67% Metcon EMOM 20 1.0:45 Cal Bike/Assault Bike 2.1-2 Rope Climb/3-6 Strict Pull-Up 3.0:45 Cal Row/Ski 4.7,5 m Dumbbell…
Warm up: 3 rds 15/12 cal cardio 20 glute bridge 10/10 single arm ring row 30 sec ohs empty bb / front squat Strength: High hang squat snatch + squat snatch + overhead squat 2x(1+1+1) 67-70 kg Front squat: 3×3 70 % Metcon: 21-18-15-12 front squat 7-6-5-4 bar mu / burpee pull up …
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 8/8 DB Hang Clean 12 V-Up Strength Push Press 3×10 50% Strict Press 3×6 65% Metcon 2-2-2-3 Min Work/ 1:00 Rest 15 C2B 15/12 Cal Cardio Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 push press Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…
Warm up: 3 rds 10 arch rock 12 plank to push up 12 snow angel 10 hollow rock Strength: 4 rds (medium weight) 15 bench press 15 bench row Metcon: Buy in: 1500 m row 60-40-20 Air squat push up reverse lunges straight leg sit up Cash out:1500 m row Streching & SMR…
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…
