Warm up:
3x
15/12 cal cardio
5 straight leg box jump
10/10 seated single arm dumbbel strict press
30 sec hollow hold
Strength:
EMOM 6:
2 Push Jerk 68%
4×3 Strict Press 72%
Metcon:
4 rds
12 alt dumbbel clean & jerk /heavy
12 alt oh lunges
4 wall climb
4 bar mu / 4 burpee pull up / 4 burpee jump pull
Accessory:
5x
10/10 one arm overhead dumbbel triceps extension
30 sec superman hold
Warm up: 3 sets 50 jumping jack 10 russian babymakers 10 hand climb Strength+Cardio 5 rds 20 cal assault bike 10 chin up 5rds 20 cal row 10 bench press 50-80/25-45 kg 5 rds 20 cal skierg 10 bench row 50-80/25-45 kg 5 rds 20 cal bikeerg 10 incline dumbbel bench…
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 …
Warm-Up EMOM8 1.0:45 Cardio 2.12 KB Goblet Lunge 3.0:45 Cardio 4.0:30 Hollow Rock Strength 2×1 Squat Snatch 80% 2×2 Snatch Deadlift (100% 1RM Snatch) Back Squat 3×3 67-72% Metcon 4 Sets of Amrap 3… 17 KB Box Step Over 2×16/12kg 60/50cm 17 KB Hang Snatch 2×16/12kg 17 T2B Rest…
Week 1 / Block 1 Warm up: 3 sets 15/12 cal 20 Bodyweight lunge 20 Band pull apart :30/:30 Pallof Press Strength: Squat clean + Split Jerk + Squat Clean + Split Jerk 3 x (1+1+1+1) 73% Deadlift: :30 x 5 min (10 sets) Metcon: For Time: 15 Hang power snatch…
Warm up: 3 sets 15/12 cal cardio 50 single under 5/5 windmill 16 starfish Strength: Squat clean + hang clean + split jerk 3x(1+1+2) RPE 8-9 (75-80%) Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg Metcon: 4 rds 100 du / 200 su 40-30-20-10 T2b 25 wall ball…
Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish Strength: Emom 3′-5′ 1 squat snatch @75% 3 position snatch deadlift 3×1-3 pause :05 @80% Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row rest 2′ …
