Warm up:
3 rds
15/12 cal cardio
10/10 upright row
10 goblet squats
30” hanging knee tuck hold
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%
Emom 6’
3 Back Squat 67,5-72,5%
Metcon:
2-2-2-3 minutes on 1 min off
2 rope climb
10/7 cal row ski aab
in remaining time max overhead squat 60/40 kg
Accessory:
4 sets
10/10 one arm dumbell triceps
10/10 one arm dumbell bench row
Warm-Up 2 sets 1:30 Cardio 8/8 DB Strict Press 12 Ring Row 0:30 Handstand Hold Strength EMOM 6 2 Push Jerk 65% Strict Press 4×5 70% Metcon 2-2-2-3 Min Work/ 1:00 Rest 2 Rope Climb 15/12 Cardio Max Rep HSPU
Warm-Up 3sets 1:00 Cal Cardio 12 Alt. DB Clean and Jerk 14 Glute Bridge 16 Alt. Lunge Strength Emom 5 1 Power Snatch 65% Emom 5 1 Power Clean 65% Every 0:30×7:00 (14 Sets) 1 Deadlift 70% Metcon EMOM 20 1.14/11 Cal Ski/Row 2.7,5/7,5m Snadbag Walking Lunge 45/30kg 3.Max Cal Row/Ski…
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…
Week 1. / Block 1. Warm up: 3 min cardio 2 sets 10/10 Posterior Hip strech 5/5 Posted Single leg dumbbell deadlifts 5/5 side lunges Strength: Emom 12′ Minutes: 1-4 Low hang Power clean + Front squat + Squat clean + Split Jerk 1+1+1+1 / 55% Minutes 5-8 High hang power clean + squat…
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 80% 2x(1+1) Squat Clean+Split Jerk 83-88% EMOM8 1.-7. 1 Front Squat 78% 8.7 Front Squat 70% Metcon Every 4:00×16:00….(4Sets) 20…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 5/5 windmill 30” hollow rock Strength: 4 sets 5 deadlift 76% 5 seated box jump Emom 5” 30” skeater jump Metcon: 21-15-9-15-21 Cal row Heavy Am kb swing 32/24kg Accessory: 4x 10 hamstring walk 10 sttb
