Warm up:
3 sets:
15/12 cal cardio
20 plank jack
30 sec wall sit
10/10 one arm upright row
Strength:
Squat clean+Split jerk+Squat clean+Front squat+Split jerk
2x(1+2+1+2+1) 75%
2x(1+1+1+1+1) 80%
3 x 15 Back Squat climbing weight
Metcon:
3 rds
100 Du /200 su
10 alt devils press 22,5/15 kg
20 pull up / band pull up / invertalt row
Accessory:
3 set
15 barbell skull chrushers
15 barbell biceps
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: 5×6 push press RPE 7 Metcon: Emom 30’ – 15/12 cal aab/bikeerg – 6-12 chin up – 25 ghd back extension – 6-10 strict hspu / 9-15 hspu – 10 front squat 60/40 kg –…
Warm up: 3 rds 15/12 cal cardio 10/10 bodyweight bulgarian split squat 20 band pull apart 50 du / 100 su Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 73% 2x(1+1+1+1+1) 78% Emom 8’ 3 reps Back Squat 65-70% Metcon: 3 rds 80 Du /160 su 40 wall ball 9/6 kg 20…
Warm up: 3 sets 15/12 cal cardio 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 Front plank shoulder taps Strength: Build to a 5 RM @RPE 9+ then 2×10 55-65% Dumbbell incline press: 4×8 @RPE 8-9 Metcon: 3 rds 25 Am swing 24/16k 15 Burpee over parallette 2 min…
Warm-up EMOM8 1.0:45 ski/row 2.15 Banded Pull Apart 3.0:45 ski/row 4.16 Starfish Strength Strict Press 5×6 80-85% Every 2:00 Cardio 5 rds For Time (18 min Time cap) 50-40-30-20-10 Cal Row 15 Box Jump Over 60/50 cm 12 Shuttle Run(7,5/7,5) Accessory 3rds 6/6 Gorilla Row 0:30 Max rep Barbell Curl 0:30 Max…
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Clean and Jerk 15 Glute Bridge 20 Plate Hops Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Clean 60-65% Metcon EMOM 24 1.8 Shuttle Run (7,5m-7,5m) 2.3-5 Wall Walk 3.0:45 Cal Row/Ski/Bike 4.10 Front Squat 45/30kg Accessory EMOM8 1.0:30…
Warm up: 3 rds 15/12 cal 20 banded good morning 10/10 single arm ring row :40 front plank Strength: 3×10 strict press banded kettlebell on barbell 3×10/10 top down gorilla row 2x Max unboken Diamond push up Metcon: 3 rds 30 m dual kettlebell front rack carry 24/26 20 cal row 10 push press 5 wall…
