Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Glute Bridge
12 Half Burpee
Strength
Power Clean +Squat Clean+Power Jerk
4x 1+1+1 74%
Deadlift
1×5 65%
1×3 75%
1×1 85%
1×1 90%
Metcon
EMOM 20
1. 14/11 Cal 1.Cardio (0:45) (Row/Ski)
2.15/12 Cal 2.Cardio (0:45) (Bike/Assault)
3.12 Burpee
4.3-6 Ring Muscle-Up/Burpee Pull-Up
5.15 Wall Ball 9/6kg
Warm up 3 x 1 min cardio 20 banded good morning 5 inchworm 10 barbell side twist Back Squat 5x 62% 5x 67% 5x 71% 5x 76% Front Squat 5x 60% 3×5 65% Metcon: 4 rds 1000/800 m row 3-5 rope climb
Warm Up: 2 – 3 rds 4×10/10 Bodyweight lunge to box step up 20-30 banded deadbug 20-30 pallof press L/R Strength: Emom 16′ – 12-16 Alt dumbell bench press – 12 dumbell bench row – 8-10 dumbell strict press – 8-12 chin up Metcon: 21 – 15 – 9 Front Squat 50/35 Burpee…
Warm-Up 3 Sets 1:00 Cardio 10/10 DB Floor Press (easy) 10 Half Burpee 20 Flutter Kick Strength Heavy 5 Bench Press -then- 3×5 Bench Press (80% Heavy 5) Metcon Amrap 15 30/25 Cal Assault/Bike 25 Burpee Accessory 12/12 Singel Arm DB Strict Press 10/10 8/8 6/6
Warm up: 15/12 cal row 10/10 Single leg dumbbell Rdl 8 ring row 20 heels over db-kb Strength: Back Squat Build to 3 RM Front squat 1×5 @61% 1×5 @66% 1×5 @71% 1×5 @75% Metcon: Amrap 6′ 20 Alt pistol 6x5m hswlk 6×10 bear walk 40/32 cal row rest 2′…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 16 Band Pull Apart Strength Push Press 1×8 66% 1×7 72% 1×6 76% 2×5 80% Strict Press 4×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Power Clean 70/45kg 15/12 Cardio Max Rep Legless Rope
11 Week. Warm up: 3 sets: 15/12 cal row 10/10 cossack squat 5 tall jerk / basic: :30 hollow hold Strength: Squat Clean + Split Jerk Build to heavy single or 1 Rm for today 95-100% + Clean Pull: Every :45 x 6:00 (8sets) 1-4 sets: 2 reps + 5-10 kg 5-8 sets:…
