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:
Cal row
Heavy Am kb swing 32/24kg
Accessory:
4x
10 hamstring walk
10 sttb
Warm up: 3x 15/12 cal cardio 5 straight leg box jump 10/10 seated single arm dumbbel strict press 30 sec hollow hold Strength: EMOM 6: 2 Push Jerk 68% 4×3 Strict Press 72% Metcon: 4 rds 12 alt dumbbel clean & jerk /heavy 12 alt oh lunges 4 wall climb 4 bar mu…
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′ …
Warm-Up 3 Sets 15 Cal Row 10/10 Singel Leg Dumbbell RDL 20 Banded Upright Row 15 V-Up Strength EMOM9 1.200/180m Row(0:45) 2.200/180m Row 3.0:30 Max Rep Kipping HSPU / Dumbbell Push Press Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 9 6 Shuttle Run (“rep”= 7,5m Down + 7,5m Back) 3-6-9-12…..Hang Squat…
Wu: 3 set 12 90/90 hip 12 alt kb halo 6 reversee burpee 3 wall walk 50 simple under Metcon: 10 rds 32 du 64 simple 8 alt devil press Back Squat: 5×5 reps 60-70% 3-4 set: 10s Hollow rock 10s Hollow Hold 10s V-ups 10s Hollow hold STRECHING & SMR
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
Wu: 3 set 12 alt box side step 24 hamstring curls w. band 24 tou touch 12 cal row Strenght: shoulder press & deadlift (medium weight) 2×12 2×10 2×8 Metcon: 3 rds 20 thruster 30/20 kg 15 pull up 10 lateral burpee 3-4 set 12 bb biceps curl 12 skull chrusher 12…
