Warm up:
3 sets
15/12 cal ski
12 jumping lunges
6-10 split stance strict press
10/10 side plank rotation
Strength:
Split jerk
3 reps 68%
3 reps 76%
3 reps 82%
2 reps 89%
2 reps 71%
Then
5×2 strict press 90% last week 2 RM
Metcon:
21-15-9
C2B / pull up/ ring row
Double tap burpee
Immediately:
21-15-9
Wall ball 15/9 12/8 kg
Med ball sit up 14/9
Accessory:
Emom 12’
10 Incline dumbell bench
12 rear delt fly
20-30 banded face pull
Wu: 3rds 30 mountain climbers 10 cat camel 10-10-10 I-Y-T 10 russian baby makers Strenght: Every 3 min x4 10 Barbell Z-press 10 Barbell row 5-5 abs circle Metcon: 3 sets: 24/20 Calorie Bike Erg/row/ski/aab 12 Front Squats (135/95) 8 Ring Muscle Ups /bar mu / 1,5 x pull up / 12 Front Squats…
Warm up: 3 x 15/12 cal skierg 10/10 side lunges 20 banded face pull 20 starfish Strength: Santch + Overhead squat: Emom 12’ 2+2 63% 1+ 2 68% 1+1 73,5 % rest Metcon: 4 rds 800 m run / 1100 m row 18 t2b 24/18 cal skierg Or 6 power snatch 60/40 kg …
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 15 Band Face Pull Strength Push Press 10 52% 10 55% 10 58% Strict Press 10:00 Max 10 Reps + 2×10 (85% of 10 Reps) Metcon 2-2-2-3 Min Work/ 1:00 Rest 12 Power Clean 45/30kg 14/11 Cal Cardio Max Rep Chest to…
Warm-Up EMOM8 1.0:45 Cardio 2.8/8 Singel Arm Ring Row 3.0:45 Cardio 4.16 Heels Over DB Strength Beanch Press 3×6 70-75% 2×6 75-80% Every 2:00 Metcon 5 Sets of Amrap 3 25 Cal Row 12 T2B Max Cal Ski or Bike Rest 1:00 Accessory 3 Sets 10 Barbell Curl 15 Banded Triceps
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
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
