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) 82-85 %
2x(1+1+1) 85-90 %
Front squat: 5×3 80 %
Metcon:
6-5-4 rounds of cindy
6-5-4 Squat or power snatch (70%)
Cindy: 5 pull up + 10 push up + 15 squat
Accessory:
4 sets
10 dumbell drag curl
30/30 side plank
Wu: 3rds 30 m bear walk 20 hollow rock 10 scorpio 5 hindu push up Strength: Shoulder press 10-10-8-8-6-6 Metcon: 4 rds 15 t2b 12 db kb thruster 20-24 / 12-16 kg 9 burpee pull up 6 box step w. kbs 3 wall walk 3-4 set 10 barbell biceps curl last reps +…
Warm-Up 3sets 15 Cal Cardio 15 Glute Bridge 15 Band Pull Apart 0:30/0:30 Side Plank Strength 5×5 Strict Press 75% Rest 1:00 Metcon Open 25.1 As many rounds and reps as possible in 15 minutes of: – 3 lateral burpees over the dumbbell – 3 dumbbell hang clean-to-overheads – 30-foot walking…
Warm Up: 3 rds 10 bent over revers fly 1,25-2,5 plate 10 half burpee 10 box steps 50 jumping jack Partnerwod: 1000 m row 50 burpee box jump overs 100 wall ball 1000 m row 50 alt. db hang clean & jerk 100 alt db snatch 1000 m row 50 db hang sq clean…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90% Metcon: Nancy 5 rds 400…
Warm-Up 3sets 1:00 Cardio 12 Band Pull Apart 6/6 DB Strict Press 6/6 DB High Pull Skill 60 reps Chest to Bar For Time (Tip:5-10 sets) Strength 4×15 DB Hammer Curl Rest 1:00 4×15 Overhead DB Tricep Extension Rest 1:00 Cardio 3sets 6:00 Row/Ski/Bike (Hard) Rest 2:00 Accessory 3sets 1:00…
Week 10. Warm up: 2 sets: 15/12 cal row 15 banded glute bridges 10/10 single dumbbell upright row 6 alt rdl+3 muscle clean+3 tall clean +3 split jerk 20 herls over dumbbell Strength: Squat clean + split jerk 4x(1+1) every 2:30 x4 @87-93% every :30 x 10sets 1 clean pull 93%+ Metcon: 5…
