Wu:
Emom 9 ‘
40″ plank to push up
40″ wall sit hold
40″ simple under
Strength:
6 x 3 Bench Press (climbing heavy)
Metcon:
Rouge Pump Challange
2000 m row
Then : max reps bench press
Rx: Bodyweight male: 100 % , female: 75 %
Scaled: 50%
3-4 sets:
10 pendlay row
10 strict t2b
10 shoulder front raise
SMR & STRECHING
Warm up: 3 set: 10/10 db one leg rdl 5 inchworm + snow angel 10/10 donkey kicks 5/5 db clean & press 10 frog pump Emom 6’ x 6 = 36 min 3 cluster 60/40 kg 5 thruster 200 m run / 300 m row 6 sand bag clean 9 toes to bar 200…
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: 3 sets 15/12 cal cardio 10 toes up dumbell rdl 10/10 single arm ring row 12 straight leg sit up Strength: 4 rds 6 deadlift 72% 6 straight leg box jump step Emom 6’ 0:20 jumping box step Metcon: 3 rds 1000 m row 20 hspu 500 m row 20…
Warm-Up EMOM 8 1.0:45 Cardio 2.15 Goblet Squat 3.0:45 Cardio 4.7/7 DB Hang Clean and Press Strength 1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 77-80% EMOM 5 1 Front Squat 75% Metcon 5 Sets (Every 4:00 1 Sets) 36 Air Squat 6 Power Clean 70% 200m…
Warm up: 3 sets 15/12 cal skierg 10/10 suitcase deadlift 15 band pull apart 20 heels over db-kb Strength: 8 Barbell RDL 55% 20 Banded goodmorning Metcon: 3 rds 10 Sand bag / Slam ball clean 8 Sand bag bear hug lunges step 6 man maker 22,5/15 kg 4 bar mu 6 burpee pull…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Strict Press 12 Ring Row 0:30 Handstand Hold Strength EMOM 6 2 Push Jerk 65% Strict Press 4×5 70% Metcon 2-2-2-3 Min Work/ 1:00 Rest 2 Rope Climb 15/12 Cardio Max Rep HSPU
