Warm up:
3 sets
15/12 cal cardio
20 banded good morning
8/8 single arm kettlebell bottoms up press
16 candlestick toe touch
Strength:
Split jerk
4-4-4 reps 58-68-76%
3 reps 82%
2×2 reps 82%
2 reps 71 %
Then
Max load 2 RM strict press then 5×2 85-90%
Metcon: Nancy
5 rds
400 m run
15 ohs 40/30 kg
Accessory:
4 sets
8-10 Z-press
12 dumbbel fly
Wu: 3 rds 10 kb halo 12 plank to push up 10 tuck up 12 arch rock Only BB 5 rds 5 hang clean 10 biceps curl 15 shoulder press 20 bb side 30-45 sec rest btw rds Metcon 200 m inga run 20 alt db hang clean & jerk 200 m inga run…
Warm-Up 3sets 15 Cal Bike/Assault 20 Banded Good Morning 10/10 Single Arm DB Upright Row 15 Jumping Air Squat Strength 5×3 Strict Press 80-85% Rest 1:00 Metcon Open 25.2 For Time: 21 Pull-Up 42 Double Under 21 Thruster 40/30 kg 18 Chest to Bar (SC.:Pull-Up) 36 Double Under 18 Thruster 50/35 kg…
Warm up: 3 sets 15/12 cal row 10/10 suitcase deadlift 10 ring row 2 sec top 10 straight leg sit up Strength: 4 set: 6 deadlift 72% 6 seated box jump Emom 5’ 30 sec jumping lunges Metcon: 4 rds 100 du 10 strict pull up 15 push press double kettlebell 24/16…
Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee Strength & Metcon: 4 rds 25 cal cardio 10 shoulder press 45 / 30 kg 4 rds 25 cal cardio 15 push press 55 / 35 kg 4 rds 25 cal cardio 20 push jerk 65 /40 kg…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 1×10 57% 1×10 62% 1×8 67% 1×8 71% Front Squat 1×5 65% 2×5 70% Metcon 5 sets 12 Singel Arm Devil’s Press 22,5/15kg 24 Wall Ball 9/6kg Accessory Weighted Strict Pull-Up/ Strict Pull-Up…
Warm-up EMOM 8 1. 0:45 Row 2. 6/6 Singel Arm DB Snatch 3. 0:45 Row 4. 0:30 Hollow Rock Strength 2 sets 1+1+1 Squat Snatch+Snatch Balance+Overhead Squat 40% 2 sets 1+1+1 Squat Snatch+Overhead Squat+Squat Snatch 70-75% Back Squat 1×4 75-80% 1×4 77,5-82,5% 1×4 80-85% Metcon 6 Rounds For Time: 10 Thruster 45/30kg 10 Box Jump…
