Warm-Up
3 Sets
1:00 Cardio
10 alt. DB Clean and Jerk
12 Glute Bridge
14 Revers Lunge
Strength
Time Cap: 15:00
1 RM Clean and Jerk
Emom 9
1-8: 1 Front Squat 79-83%
9: 7 Front Squat 72-76%
Metcon
3-4 sets
15/12 Calorie Cardio
12 Dumbbell Deadlifts (2×22,5/16kg
9 Dumbbell Hang Cleans (2×22,5/16kg)
6 Dumbbell Shoulder To Overhead (2×22,5/16kg)
-rest 1:1 b/t sets-
Warm up: 3 rds 15/12 cal cardio 10/10 bodyweight bulgarian split squat 20 band pull apart 50 du / 100 su Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 73% 2x(1+1+1+1+1) 78% Emom 8’ 3 reps Back Squat 65-70% Metcon: 3 rds 80 Du /160 su 40 wall ball 9/6 kg 20…
Warm-Up 3sets 15 Cal Cardio 15 Banded Glute Bridge 20 Banded Face Pull 0:30/0:30 Side Plank Strength EMOM 8 1.200/180 m Row (0:45) 2.0:30 Max Kipping HSPU / Dumbbell Push Press 3sets 1:00 Dumbbell Strict Press 2:00 Recovery Cardio 1:00 Alt. Superman 2:00 Recovery Cardio 3-4×15 Band Pull-Up Rest 1:30 Metcon…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 hollow hold Skill / Strength: 8 sets 2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom 5 sets 1 RM 50% SHSPU 3×10 Dumbbell bench press Metcon: 4…
Warm up: 3 sets 15/12 cal row 20 glute bridge/ 1s top pos 6 strict burpee 15/15 side plank hip touch Strength: High hang squat snatch + low hang squat snatch + snatch + ohs 3 x (1+1+1+1) Front squat : build to 3 RM today minimum 5 sets 90%+ Metcon: 21-18-15-12 Bar facing…
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Snatch 15 Glute Bridge 20 Plate Hops Strength Emom 8 200/180 m Row + Emom 5 6 Touch and Go Power Snatch 50 % Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.8 Box Jump Over 60/50 cm 3.14/11 Cal Row/Ski (0:45) 4.5 Sandbag Clean…
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
