Warm up:
3 sets
15/12 cal cardio
10 arch rock
20 banded face pull
30/30 side plank
Strength:
4 sets
9 deadlift 65%
9 straight leg box jump
Emom 6’
20 sec jumping lunges
Metcon:
2000 m Row Baseline Test
Then:
2 rds
45 hrpu
30 db kb clean 24/16 kg
15 strict hspu / hspu / pike push up
Accessory:
Emom 10’
25-30 banded hamstring curl
30 sec d ball bear hug carry
Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71% Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…
Warm-Up 3 sets 1:30 Cardio 8/8 DB Half Kneeling Single Strict Press 6/6 DB Clean & Jerk 6 inchworm Strength Push Press 1×10 60% 1×8 63% 1×8 66% Strict Press 8 Rep Max (10:00) + 2×8 95% of 10 RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 2-3 Rope Climb 15 Bar Facing…
Warm up: 3 sets: 15/12 cal cardio 12 alt scorpio 10 scapula pull up 12 baby makers Strength: Emom 12′ 8-12 chin up 8-12 dumbbell bench press Metcon: Every 3 min x 5 12 cal cardio 12 double kb swing 12 hspu / pike push up Accessory: 3 sets 12 biceps curls 12…
Warm up: 3 rds 15/12 cal cardio 20 glute bridge pause top 10/10 single arm dumbbel upright row 20 heels over db-kb Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 80% 2x(1+1+1+1+1) 85% Emom 9’ 8 Back Squat 60-65% 3 clean pull +10 kg 4…
Warm up: 3 rds 15/12 cal cardio 10/10 bodyweight bulgarian split squat 20 band pull apart 50 du / 100 su Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 73% 2x(1+1+1+1+1) 78% Emom 8’ 3 reps Back Squat 65-70% Metcon: 3 rds 80 Du /160 su 40 wall ball 9/6 kg 20…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 6/6 DB Hang Snatch 30 Flutter Kick Strength Push Press 10 57% 10 60% 2×8 63% 4sets 10 Strict Press (90% of 10 RM) Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Strict HSPU (8 Kipping HSPU) 15/12 Cal Cardio Max Rep…
