Warm-Up
3 sets
1:00 Cardio
6 Inchworm
12 Alt. Revers Lunge
30 Flutter Kick
Strength
Bench Press
10 50%
10 55%
3×10 60%
4×15 Plate Pinch Bench Press
Back Rack Reverse Lunge
3×8/8 (35-40% 1RM Back Squat)
Metcon
Amrap 5 (sprint)
10 T2B
5 Devil Press 2×22,5/15kg
Accessory
4×15 DB Bicep Curl
Week 3. Warm up: 3 sets 15/12 cal row 20 bodyweight lunge 15 banded face pull 12/12 side plank hip touch Strength: Squat clean + Split jerk + Squat clena + Split jerk 3x(1+1+1+1) 78% Squat clean + Split jerk 2x(1+1) 83% Deadlift: Emom 10′ 2 reps 60% Metcon: For time:…
Warm up: 3 sets 15/12 cal cardio 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 Front plank shoulder taps Strength: Build to a 5 RM @RPE 9+ then 2×10 55-65% Dumbbell incline press: 4×8 @RPE 8-9 Metcon: 3 rds 25 Am swing 24/16k 15 Burpee over parallette 2 min…
Warm up: 15/12 cal row 12 medball jumping squat 10 rear delt fly 15/15 side plank hip touch Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 79-82 % 2x(1+1+1) 82-85 % Front squat: 5×3 77 % Metcon: 21-15-12-9-6-3 Hand stand push up Front squat 70/45 kg Bar facing burpee…
Wu: 2 rds 50 m bear walk 20 alt kb halo 10 good morning w. Kb 5/5 split squat w.kb 3 set: 20 plate shoulder press 20 plate biceps curls 20 plate triceps 20 plate bench row 20 plate russian swing no rest’ Metcon: 4-5 rds Tc’ 15 min 5 ↔️ inga run…
Wu: 3 rds 10 kb halo 12 plank to push up 10 tuck up 12 arch rock Only BB 5 rds 5 hang clean 10 biceps curl 15 shoulder press 20 bb side 30-45 sec rest btw rds Metcon 200 m inga run 20 alt db hang clean & jerk 200 m inga run…
Warm up: 3 sets 15/12 cal cardio 15 banded front squat 8 split stance strict press 30/30 s side plank Strength: Squat clean + Hang clean + Split jerk 3x(1+1+2) 70-75 % Emom 6’ 3 back squat 70-75% Metcon: 4 rds 3 rope climb 5 clean & jerk 85/60 kg lvl2: 60/40 lvl3:…
