Warm up:
3 sets:
15/12 cal row
20 glute bride / 0:1pause top
12/12 side plank rotation
Strength:
Squat clean + Split Jerk + Squat clean + Front Squat + Split jerk
Build to heavy 1+1+1+1+1 (85%+)
3x(1+1+1+1+1) 75%
Emom 8:
3 Back squat 67,5-72,5%
Metcon:
5 rds
21 Box jump over / step down
12 Hang power clean 60/40 kg
2 Rope Climb
Accessory:
4 sets
15 overhead dumbbell triceps extension
15 bent over row
Warm up: 3 sets: 15/12 cal cardio 20 plank jack 30 sec wall sit 10/10 one arm upright row Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% 3 x 15 Back Squat climbing weight Metcon: 3 rds 100 Du /200 su 10 alt devils press 22,5/15 kg 20 pull up…
Warm-up 3 Sets 15 Cal Cardio 20 Banded Good Morning 10 Ring Row 0:30/0:30 Side Plank Strength EMOM 12 1. 8/8 Dumbbell Lateral Raise 2. 12 Dumbbell Push Press 3. 0:30 Banded Tricep Pushdown Banded Assisted Strict Pull-Up 2×20 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 40/25kg Bar Facing Burpee Accessory 2:00 Front Plank 2:00 Hollow…
Warm up: 3 sets 15/12 cal ski 10/10 Single leg glute bridge 8 sots press 15 v up Strength: Squat snatch 4×2 75% Snatch pull to hold + Floating Snatch pull + Snatch pull 3x(1+1+2) 83-88% Metcon: 5000/4000 m row Every 2:00 5 Box jump 75/60 cm + 5 burpee Accessory: 3x(:40-1:00)…
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…
Wu: 3 rds 12 alt lateral box step 12 invertalt row 12 snow angel 1 min cardio Snatch: 6 rds 1 snatch + 1 hang snatch + 2 ohs (basic: power snatch and no ohs) Metcon: Every 4 min x 4-5 6 hang snatch 40/25 kg 8 alt lunges step ohs 10 hspu…
Warm up: 3 sets 10 ghd back extension 20 jumping lunge 10/10 single arm banded rear delt fly Strength: 7×1 tempo back squat @55% :05 pause Metcon: Emom 28′ 1: 75 du 2: 4-6 D-ball 3: 1 legless rope climb 4: rest Streching
