Warm up:
3 rds
15/12 cal cardio
20 bodyweight walking lunge
10/10 windmill
20 v-ups
Strength:
3 sets
6 deadlift 76%
6 seated box jump
Emom 5’
30” Jumping box step up
Metcon:
40-30-20-10 Dumbell snatch 22,5/15 kg
10-8-6-4-2 Bar mu/ burpee pull up
Accessory:
4 set
25 prone hamstring curl
30 m sandbag bear hug carry
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Clean and Jerk 15 Glute Bridge 20 Plate Hops Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Clean 60-65% Metcon EMOM 24 1.8 Shuttle Run (7,5m-7,5m) 2.3-5 Wall Walk 3.0:45 Cal Row/Ski/Bike 4.10 Front Squat 45/30kg Accessory EMOM8 1.0:30…
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 78% 2x(2+1) Squat Clean+Split Jerk 83% 2x(1+1) Squat Clean+Split Jerk 85-90% EMOM8 1.-7. 1 Front Squat 81% 8.7 Front Squat 73% Metcon 4 Sets of…
Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee Strength & Metcon: 4 rds 25 cal cardio 10 shoulder press 45 / 30 kg 4 rds 25 cal cardio 15 push press 55 / 35 kg 4 rds 25 cal cardio 20 push jerk 65 /40 kg…
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 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 2×3 70% Front Squat 2×5 65% Metcon Every 4:00 x 20:00…(5 sets) 200 m Run 250 m Row 15 Kettlebell Swing 24/16kg Accessory Band Strict Chest to Bar 4×10-15
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat In 20:00 build to a 1RM Cardio Row Intervals 3 sets 1000 m Rest 1:20 + Rest 1:20 + 500m Sprint Accessory Emom 6 0:20 L-Sit Hold
