Warm up:
3 sets
15/12 cal cardio
20 glute bridge
5 inchworm
10/10 pallof press
Strength:
4 sets
10 Romanian deadlift 40-70 kg
15 Glute bridge with barbell
20 Banded good morning
Metcon:
3 rds
500 m run / 600 m row
20 double kettlebell clean and jerk 20/12
500 m row
30 m hand stand walk / 60 m bear walk
Accessory:
4 sets
15/15 Prone hamstring curl
45″ sand bag bearhug hold
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 push press Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×3 68% 1×3 74% 1×3 80% Metcon EMOM 20 1.7 Shuttle Run (7,5-7,5m=1 rep) 2.1 Rope Climb+7,5 m…
Warm up: 3 sets 15/12 cal skierg 10/10 single leg glute bridge 10 strict press w. Barbell 30” flutter kicks Strength: Bench Press Build to set of 5 @rpe 8 then 4×5 80-90% Dumbell incline bench press 4×10 rpe 8 Metcon: 10-20-30-40 wall ball box jump overs step down after each round…
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…
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) 85-88 % 2x(1+1+1) 89-92 % Front squat: 5×3 82,5 % Metcon: 5 rds 3 wall walk 5 snatch 60/40 kg 7 lateral burpee 9 t2b Accessory: 4 sets…
Warm up: 3 sets 15/12 cal ski 10 good morning empty barbell 6/6 kettlebell windmill :30 Arch to hollow hold Strength: Squat snatch Build to heavy single 1 RM today Snatch pull: 2×1 +20kg Skill: Establish a set of max unbroken ring mu or bar mu Metcon: 21-15-9 100 / 60kg Deadlift…
