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) 85-88 %
2x(1+1+1) 89-92 %
Front squat: 5×3 82,5 %
Metcon:
5 rds
3 wall walk
5 snatch 60/40 kg
7 lateral burpee
9 t2b
Accessory:
4 sets
10 dumbell hummer curl
10/10 windmill
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
Warm Up: 15/12 cal cardio 10 toes up RDL empty bb 5/5 wimdmills 20 heels over db-kb Strength: 4 sets 8 deadlift 68% 8 straight leg box jump Emom 6′ 0:20 skater jump Metcon: 3 rds 1000 m row 30 m hswlk / bear wlk 300 m row 15 squat 60/40 kg…
Wu: 3 rds 10 hand climb 10 alt scorpio 30 bycicle abs 30 jumping jack HYROX: 600 m row/ski/aab/ bikeerg x2 100 m burpee broad jump 600 m cardio 100 m plate pull 600 m cardio 100 m lunges w med ball 600 m cardio 100 wall ball 600 m cardio 100 m plate…
Warm up: 3 min cardio 2 sets 10/10 posterito hip touch 10/10 forward lunge w floor touch 10/10 front rack openers 10/10 side plank hip touch Strength: Squat clean and Jerk Emom 9 1-3 min: 1+1 @60% 4-6 min: 1+1 @65% 7-9 min: 1+1 @70% Back Squat: 3×5 @65% Metcon: For time 100…
Warm-Up 3 Sets 15 Cal Cardio 20 Bodyweight Lunge 10/10 Singel Arm DB Snatch 30 Flutter Kicks Strength 2x(1+1) Squat Snatch+Floating Snatch 75% Rest 1:00 1×1 Squat Snatch 80% 2×5 Snatch Deadlift 90% Rest 1:00 3×3 Back Squat 70% Rest 1:00 Metcon Amrap 12 12 T2B 12 WB 9/6…
