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 75/61 cm
T2b / k2e / v-up
Accessory:
Emom 12’
10 dumbell front raise
12 dumbell lateral raise
15-20 plate pinch bench press
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Monster Walk (Band) 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 1×8 71% 1×8 76% Metcon 800 m Run 30 Lateral Burpee Over Bar 30 OHS 50/35kg 400 m Run 15 Lateral Burpee Over Bar 30 OHS 50/35kg Accessory Wieghted…
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 1:00 Cardio 15 Band pull apart 20 Line Hops 10 Cossack Squat (5/5) Skill 5-10-15-20-25-30-35-40-45-50-……….15-10-5 Unbroken Double Unders Rest: 0:30 For Time 80 Chest to Bar Tip: (5-10 sets) Metcon For Time 1000 m Row 60 T2B 40 Alt. Pistol 20 Cluster 60/45 kg Scald: 1000 m…
Warm-up 3 Sets 1:30 Cardio 10/10 Suitcase DB Deadlift 12 Jumping Air Squat Strength EMOM 5 1 Power Snatch 60% EMOM 5 1 Power Clean 60% Every 0:30 (20 Sets) 10:00 1 Deadlift 65% Metcon EMOM 20 1. 16/13 Cal Cardio (0:45) 2. 1 Legless Rope Climb / 2-4 Rope Climb / 5-10 Strict Chin-Up 3….
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10 Half Burpee 30 Flutter Kick Strength Push Jerk 1×5 67% 1×5 71% 1×4 78% 2×4 84% Strict Press 10:00 to 3RM Max + 2×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 10 Lateral Burpee Box Jump Over 60/50cm 20 V-Up…
Warm up: 3 sets 15/12 cal cardio 10 goblet squat 5 inchworm 8/8 side plank knee touch Strength: Squat clean + Hang clean + Split jerk 2x(1+1+1) 70% Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg Metcon: 50/40 Cal skierg / row 40 wall ball 9/6 kg 30 ghd…
