Warm up:
3 rds
15/12 cal cardio
20 glute bridge
10/10 single arm ring row
30 sec ohs empty bb / front squat
Strength:
High hang squat snatch + squat snatch + overhead squat
2x(1+1+1) 67-70 kg
Front squat: 3×3 70 %
Metcon:
21-18-15-12 front squat
7-6-5-4 bar mu / burpee pull up
Acessory:
4x
10/10 alt poliquin curl
45 sec plank
20 knee tuck
30/30 sec side plank
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg hip thrust 20 band pull apart 20” L-sit, hanging tuck Strength: High hang squat snatch + Squat snatch + Overhead squat 2x (1+1+2) 70-73% 2x (1+1+1) 74-77% Front squat: 5×3 71% Metcon: 30-20-10 Thruster 40/30 kg 5-4-3 rope climb Accessory: 3…
Warm up: 3 rds 15/12 cal cardio 10/10 suitcase deadlift 5 strict hanging leg raise 20 plate hop Strength: 4 sets 15-20 ring row 15 dumbell bench press Emom 28: 15 cal ski/row 15 weight sit up 15 burpee Accessory: Streching
Warm up: 3rds 14 dead bug 14 bird dog 14 russian baby makers HYROX: 750 m cardio / x2 bikerg 200 m kb carry 750 m cardio 100 m burpee broad jump 750 m cardio 200 m walking lunges 750 m cardio 100 plate push 750 m cardio 200 m kb carry 750 m…
Warm-up 3 sets 5 inchworm 20 Jumpig jack 15 Glute Bridge Metcon 6-8 sets 400 m Row,Ski / 800 m Bike / 0,5 mérföld Assault Bike 20 WB 9/6 25 m Burpee Broad Jump 50 m WB Walking Lunge 9/6 100 m Inga Run (4x25m) 20 Sit up SMR
Week 12. Warm up: 3 sets 15/12 cal cardio 15 banded front squat 10/10 single arm dumbbell pright row :30 flutter kick Strength: Squat clean + Split jerk 3x(1+1) @75 % Clean pull: Emom 8′ Min 1-4 min: 2 reps @85% Min: 5-8 min: 1 rep @88% Metcon: 24 t2b 16 dumbbell…
Warm up: 3 min aab 3sets 20 jumping lunge 8 straight leg sit up 20 plate hop Strength: Pause front squat: :02 at the bottom of each rep 2×3 @63% 1×3 @68% 1×3 @72% Metcon: Every 2:00 x 32:00 (8 sets) 1: 14/11 aab + 8 shoulder to overhead 2: 7,5 m front…
