Warm up:
15/12 cal row
12 medball jumping squat
10 rear delt fly
15/15 side plank hip touch
Strength:
High hang snatch + squat snatch + overhead squat
2x(1+1+2) 79-82 %
2x(1+1+1) 82-85 %
Front squat: 5×3 77 %
Metcon:
Hand stand push up
Front squat 70/45 kg
Bar facing burpee
Accessory:
4 sets
10 ez bar curl
30” hollow rock
12 ab wheel
15 v-up
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 1×10 57% 1×10 62% 1×8 67% 1×8 71% Front Squat 1×5 65% 2×5 70% Metcon 5 sets 12 Singel Arm Devil’s Press 22,5/15kg 24 Wall Ball 9/6kg Accessory Weighted Strict Pull-Up/ Strict Pull-Up…
Warm-Up 3 Sets 1:00 Cardio 10 alt. DB Clean and Jerk 12 Glute Bridge 14 Revers Lunge Strength Time Cap: 15:00 1 RM Clean and Jerk Emom 9 1-8: 1 Front Squat 79-83% 9: 7 Front Squat 72-76% Metcon 3-4 sets 15/12 Calorie Cardio 12 Dumbbell Deadlifts (2×22,5/16kg 9 Dumbbell Hang Cleans…
Warm-up 5:00 Bike/Row/Ski/Run (Easy) Skill A 3 Sets 0:30 Ring Support Hold 0:30 Ring Dip Bottom Hold Rest 1:00 Between Set B Strict Hanging Knee to Elbow 3×10 Rest 1:00 Between Sets C Kipping Knee to Elbow 3×10 Rest 1:00 Between Sets D 3 Sets of 1:30 Work……..
Week 2. Warm up: 2min aab, row, skierg 2 sets 10/10 posterior hip strech 10 sots press pvc or BB 20 walking lunge overhead lateral flexion Strength: Emom 12′ Min: 1-4 high hang snatch + squat snatch + overhead sq 65% Min 4-8: Hang snatch + Squat snatch 70% Min 9-12: Squat snatch…
Warm up: 3x 15/12 cal row 15 banded front squat 8/8 rotation lunge 20 russian twist bodyweight Strength Back Squat; 3×8 60% Front Squat: 3×3 91 % Metcon: Amrap 12: 50 box jump over w/ step down 40 thruster 35/25 kg 30 bar facin burpee max cal row in remaining time Accessory:…
Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish Strength: Emom 3′-5′ 1 squat snatch @75% 3 position snatch deadlift 3×1-3 pause :05 @80% Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row rest 2′ …
