Warm up:
3 rds
15/12 cal row
20 bodywight lunge
10/10 single arm dumbell upright row
0:20 hanging L-sit hold
Strength:
High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat
2x(1+1+1+1) 70%
Front squat 3×3 72,5 %
Metcon:
27-21-15-9 Toes to bar
12-9-6-3 Deadlift 145/100 kg deadlift 60-70%
Accessory:
Emom 12’
45” plank
8-12 strict hanging leg raise
30 russian twist
6-10 ab wheel roll out
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 push press Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…
Warm up: 3 sets 15/12 cal Assault bike 10/10 Single leg dumbbell RDL 20 Banded face pull :30 Front plank shoulder tap Strength: Front Squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Back Squat: 1×5 68% 1×5 72% 1×5 76% 1×5 80% Metcon: Amrap 4′ 24 wall ball 9/6kg…
Warm up: 3 sets 15/12 cal cardio 50 single under 5/5 windmill 16 starfish Strength: Squat clean + hang clean + split jerk 3x(1+1+2) RPE 8-9 (75-80%) Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg Metcon: 4 rds 100 du / 200 su 40-30-20-10 T2b 25 wall ball…
Warm up: 3 sets 15/12 cal row 10/10 half knee soulder pree 10 goblet sq 5 half burpee Skill / Practice / Strength: 8-10 min Ring mu, bar mu, du, hswlk, practice 5 rds 6 shoulder press with barbell Metcon: Every 3 min x 5 5 Power clean 60/40 kg 5 Thruster 60/40 kg…
Warm up: 3 sets 15/12 cal row 10/10 suitcase deadlift 10 ring row 2 sec top 10 straight leg sit up Strength: 4 set: 6 deadlift 72% 6 seated box jump Emom 5’ 30 sec jumping lunges Metcon: 4 rds 100 du 10 strict pull up 15 push press double kettlebell 24/16…
Week 8. Warm up: 15/12 cal skierg 50 single under 10 band pull apart 10/10 side plank rotation Strength: Banded kettlebell strict press 4×8 3×10/10 Top down Gorilla row 2x max reps diamond push up Metcon: 45 t2b 9 d-ball / sand bag clean 30 chest to bar 6 d-ball / sand bag…
