Warm up:
3 sets
12 scorpions
12 deadbug
24 m bear walk
Metcon:
Amrap 40’
1000 m run / 1200 m row
50 push press 40/30 kg
50 sit up
50 bench row 40/30 kg
50 plank twist
50 bench press 60/40 kg / floor press w. Dumbell/ plate
50 back squat 60/40 kg
1000 m run / 1200 m row
Warm-Up 3sets 1:00 Ski/Row 6 inchworm 8/8 Singel Arm Strict Press 20 Band Pull Apart Strength 5×5 Bench Press 75% Metcon Amrap 15 30/25 Cal Cardio 25 Burpee Accessory 3sets 10/10 Single Arm Dumbbell Strict Press
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: 15/12 cal row 10/10 cossack squat 20 band pull apart 40 sec plank Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 82-85 % 2x(1+1+1) 85-90 % Front squat: 5×3 80 % Metcon: 6-5-4 rounds of cindy 6-5-4 Squat or power snatch (70%) Cindy: 5 pull up + 10…
Wu: Emom 9 ‘ 40″ plank to push up 40″ wall sit hold 40″ simple under Strength: 6 x 3 Bench Press (climbing heavy) Metcon: Rouge Pump Challange 2000 m row Then : max reps bench press Rx: Bodyweight male: 100 % , female: 75 % Scaled: 50% 3-4 sets: 10 pendlay row…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 8 split stance strict press 12/12 pallof press Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2×2 reps 87-92% 2 reps 71% Then 5×2 strict press 90% + last week 2 RM Metcon: 30-20-10 Box jump over/step down…
Warm up: 3 sets 15/12 cal cardio 10 toes up dumbell rdl 10/10 single arm ring row 12 straight leg sit up Strength: 4 rds 6 deadlift 72% 6 straight leg box jump step Emom 6’ 0:20 jumping box step Metcon: 3 rds 1000 m row 20 hspu 500 m row 20…
