Warm-Up
3 sets
1:00 Cardio
15 Glute Bridge
10/10 Band Monster Walk
15 Band Pull Apart
Strength
Back Squat
10 57%
8 67%
6 71%
4 76%
Front Squat
1×5 60%
2×5 70%
Cardio
Row Intervals
6 sets
500 m (5K Tempo)
Rest 1:00
Accessory
Emom 6
0:10-0:30 L-Sit Hold
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 60 Singel Under Strength Emom 8 1+1 Power Clean + Power Jerk 74% Deadlift 1×5 50% 1×5 60% 1×5 70% Metcon EMOM 20 1.16/11 Cal Cardio (0:45) 2.15 T2B 3.9 Thruster 45/30kg + Max Rep Double…
Week 11: Block 3 Warm up: 3 rds 15/12 cal cardio :30/:30 opener :30 Ring support hold 15 V-up Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 80-85% 1-3 sets Weight of choice Front Squat: Build to a 1 RM Example build up:…
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 12 scorpions 12 deadbug 24 m bear walk Metcon: Amrap 40’ 1000 m run / 1200 m row 50 push press 40/30 kg 50 sit up 50 bench row 40/30 kg 50 plank twist 50 bench press 60/40 kg / floor press w. Dumbell/ plate 50 back squat 60/40 kg…
Warm-up EMOM8 1.0:45 ski/row 2.15 Glute Bridge 3.0:45 ski/row 4.16 Starfish Skill 3×10 Strict Hanging Knee to Elbow Rest 1:00 3×10 Kipping Knee to Elbow Rest 1:00 Amrap 5 Max Toes to Bar Metcon 5 sets 15 Kettlebell Swing 24/16kg 10 HSPU Accessory (optional) 3 sets 10 DB Burpee Deadlift…
Warm up: 3 rds 15/12 cal cardio 50 single under 10/10 single arm ring row 30” plank shoulder tap Strength: Build to set of 5 heavy Push Press then 4×5 80-85% 4×8/8 landmine kneeling press/ half kneeling dumbell press heavy Metcon: Every 4 min x 5 = 20 min 3 hang clean +…
