2025.04.22. Kedd

Warm up: 3 rds 15/12 cal row 20 bodywight lunge 10/10 single arm dumbell upright row 0:20 hanging L-sit hold   Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 70%   Front squat 3×3 72,5 %   Metcon: 27-21-15-9 Toes to bar 12-9-6-3 Deadlift 145/100 kg…

Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row   Strength: 4 sets 12 barbell bench row 12 chin up   Metcon: 4 rds 500 m run / 600 m row 5 wall climb 25 wall ball 15 t2b 75 du / 150 su   Accessory: 3…

Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 16 Air Squat   Strength Overhead Squat 1×5 64 2×5 67%   Squat Snatch 2×2 70% 3×1 74%   2×5 Snatch Pull +10 kg last Snatch   Metcon Amrap 16 80/60 Cal Row/Ski/Bike 25 V-Up 80/60 Cal Row/Ski/Bike 25 V-Up 800 m Run

Warm up: 3 min cardio 2 sets 10/10 posterito hip touch 10/10 forward lunge w floor touch 10/10 front rack openers 10/10 side plank hip touch   Strength: Squat clean and Jerk Emom 9 1-3 min: 1+1  @60% 4-6 min: 1+1 @65% 7-9 min: 1+1 @70%   Back Squat: 3×5 @65%   Metcon: For time 100…

Warm up: 3 sets 15/12 cal aab 10/10 rotating lunge 5 inchworm :30 front plank shoulder tap   Strength: Front Squat 1×10 @57% 1×8 @67% 1×6 @71% 1×4  @76%   Back Squat: 1×5 @60% 3×5 @70%   Metcon: Amrap 4 8 shuttle run 7,5 – 7,5 m = 15 m = 1 rep 6 bar…

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:…