Warm-Up
3sets
1:00 Cal Cardio
10/10 Singel Arm DB Clean and Jerk
15 Glute Bridge
20 Plate Hops
Strength
8 sets (Every 1:30)
0:40 Cardio
4 Touch & Go Power Clean 60-65%
Metcon
EMOM 24
1.8 Shuttle Run (7,5m-7,5m)
2.3-5 Wall Walk
3.0:45 Cal Row/Ski/Bike
4.10 Front Squat 45/30kg
Accessory
EMOM8
1.0:30 Sandbag Bear Hug Hold
2.0:30 Superman Hold
SMR
Warm up: 3 sets 15/12 cal cardio 10 arch rock 20 banded face pull 30/30 side plank Strength: 4 sets 9 deadlift 65% 9 straight leg box jump Emom 6’ 20 sec jumping lunges Metcon: 2000 m Row Baseline Test Then: 2 rds 45 hrpu 30 db kb clean 24/16 kg 15 strict…
Warm-Up 3sets 1:00 Cal Cardio 10 Alt. DB Clean and Jerk 15 Glute Bridge 20 Alt. Lunge Strength Emom 8 200/180 m Row + Emom 5 6 Touch & Go Power Clean 50% Metcon EMOM 28 1.0:45 Cal Bike/Assault 2.1-2 Rope Climb 3.0:45 Cal Row/Ski 4.2 Squat Snatch 70%
11 Week. Warm up: 3 sets: 15/12 cal row 10/10 cossack squat 5 tall jerk / basic: :30 hollow hold Strength: Squat Clean + Split Jerk Build to heavy single or 1 Rm for today 95-100% + Clean Pull: Every :45 x 6:00 (8sets) 1-4 sets: 2 reps + 5-10 kg 5-8 sets:…
Warm up: 3 rds 15/12 cal row 20 bodyweight lunges 10/10 single upright row 20 russian twist Strength: High hang snatch + Snatch + Ohs 2x (1+1+2) 67-70 % 2x (1+1+1) 72-75 % Front squat 5×3 67% Metcon: 40-30-20 Burpee 12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull…
Warm-Up 3 sets 1:30 Cardio 8/8 DB Half Kneeling Single Strict Press 6/6 DB Clean & Jerk 6 inchworm Strength Push Press 1×10 60% 1×8 63% 1×8 66% Strict Press 8 Rep Max (10:00) + 2×8 95% of 10 RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 2-3 Rope Climb 15 Bar Facing…
Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge Strength Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85% Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
