Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
1×8 62%
1×6 71%
1×4 81%
1×4 86%
Front Squat
1×5 70%
1×4 80%
1×3 90%
Cardio
Row Intervals
6 sets
500 m
Rest 0:40
Accessory
3 Sets (1sets=2:00)
0:30/0:30 Side Plank
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 16 Birddog Strength 4x(2+2) Power Clean + Power Jerk 67% Deadlift 1×5 65% 1×3 75% 1×3 85% Metcon EMOM 20 1.14/11 Cal Ski/Row (0:45) 2.5/5 Pistol+6-10 Chest to Bar 3.16/14 Cal Bike/Assault (0:45) 4.5 Strict HSPU+7,5…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…
Week 12. Warm up: 3 sets 15/12 cal cardio 15 banded front squat 10/10 single arm dumbbell pright row :30 flutter kick Strength: Squat clean + Split jerk 3x(1+1) @75 % Clean pull: Emom 8′ Min 1-4 min: 2 reps @85% Min: 5-8 min: 1 rep @88% Metcon: 24 t2b 16 dumbbell…
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…
Warm-Up 2 sets 1:30 Cardio 16 Band Pull Apart 8/8 DB Strict Press 16 Revers Lunge 40 Singel Under Strength 10:00 Time Cap 5 RM Strict Press 2×5 (85-90% 5 RM) Metcon 2 rounds For Time 100 DU 20 OHS 45/30 kg 100 DU 12 Ring MU / Burpee Pull Up…
Warm-Up EMOM8 1.0:45 Cardio 2.8/8 Singel Arm Ring Row 3.0:45 Cardio 4.16 Heels Over DB Strength Beanch Press 3×6 70-75% 2×6 75-80% Every 2:00 Metcon 5 Sets of Amrap 3 25 Cal Row 12 T2B Max Cal Ski or Bike Rest 1:00 Accessory 3 Sets 10 Barbell Curl 15 Banded Triceps
