Warm up:
15/12 cal row
10/10 lunge
6-10 push up hold top 2s
8 hanging leg raise
Strength:
Bench press
Build to a set of 5
Then:
4×5 85-90 %
4×10 dumbell incline bench press
Metcon:
30-20-10
Cal assault bike
wall ball 9/6 kg
weight sit up
Accessory:
3 sets
10 dumbell fly
10 rear delt fly
20 banded face pull
Warm up: 3 rds 15/12 cal cardio 15 ghd back extension 5 inchworm :30/:30 side plank Strength: 5 sets 2 deadlift 83% 5/5 one leg box jump Every 2 min x 4 :40 box jump step up Metcon: Every 3 min x 5 12 cal cardio 12 alt db snatch 20-30/15-22,5 12…
Warm up: 3 sets 15/12 cal cardio 10 toes up dumbell rdl 10/10 single arm ring row 12 straight leg sit up Strength: 4 rds 6 deadlift 72% 6 straight leg box jump step Emom 6’ 0:20 jumping box step Metcon: 3 rds 1000 m row 20 hspu 500 m row 20…
Wu: 3 rds 20 banded pull 10/10/10 I/Y/T 25 m ↔️ kb front rack carry Strength Emom 10”: Odd: 20-25 banded triceps Even: 6-10 deadlift 50-60 % Metcon: 3 rds 36 hrpu 24 jumping lunges 12 pull up / ring row x1,5 6 reverse burpee SMR & STRECHING
Warm-Up EMOM 8 1.0:45 Row 2.16 Alt. Lunge 3.0:45 Row 4.12 Alt. Hang DB Snatch(easy) Strength Squat Snatch 15:00 Singel or Heavy Start 70%…..+5% Back Squat 5×3 heavy set or three Every 2:00 set Start 70%…..+5% Metcon Amrap 15 20 Bar Facing Burpee 15 Chest to Bar 10 Clean and…
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 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75% Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74% 2×5 Snatch Pull 95% Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…
