Warm up:
3 sets
15/12 cal skierg
10/10 single leg glute bridge
10 strict press w. Barbell
30” flutter kicks
Strength:
Bench Press
Build to set of 5 @rpe 8
then
4×5 80-90%
Dumbell incline bench press
4×10 rpe 8
Metcon:
wall ball
box jump overs step down
after each round 5 reps snatch 70/50 kg
Accessory:
Every 2 min x 3
30” max reps deficit push up
then
3 sets
10/10 rotating posterior dumbell press
20-30 banded face pull
Warm-Up 3 sets 1:00 Cardio 10/10 Singel Arm DB Clean 8/8 Singel Arm Ring Rowl Strength 8 Sets (Every sets 1:30) 0:40 Bike/Ski/Row 2 Touch & Go Power Clean 65-70% Metcon EMOM 28 1.0:45 Cal Bike/Assault 2.60 DU/80 Simple Under 3.0:45 Cal Ski/Row 4.8 KB Goblet Alt. Box Step-Up 24/16kg 60/50cm SMR
Warm up: 3 min cardio 10/10 single leg dumbbell rdl 5 inchworm 5 straight leg box jump Strength: 4 sets 15-20 ring row 30” rest 12 dual kettlebell push press Metcon: Emom 28’ 1: 15/12 cal row 2: 10 c2b/pull up/ jump pull up/ + 6 burpee to target 3: 15-30 wall ball…
Warm up: 3 min cardio + 3sets 20 plate hop 8/8 single leg dumbbell rdl 10 goblet squat Strength: 4 sets Max rep Strict handstand push up / pike push up 0:30 rest 10 touch and go power snatch 47.5% Metcon: Emom 32-40: 1: 14/11 assault bike 2: 15 m handstand walk / 30…
Warm-Up EMOM 8 1.0:45 Cardio 2.15 Goblet Squat 3.0:45 Cardio 4.7/7 DB Hang Clean and Press Strength 1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 77-80% EMOM 5 1 Front Squat 75% Metcon 5 Sets (Every 4:00 1 Sets) 36 Air Squat 6 Power Clean 70% 200m…
Warm up: 3 min cardio /run, row, ski, bike/ 3x 10 jumping air squat 20 heels over db-kb 10/10 single arm upright row Strength: Squat clean & Jerk: 3x/1+1/ 80% Deadlift: 3×5 50-60-70 % Metcon: Emom 28’ -15/11 cal bike -8-12 SHSPU, x 1,5 push up -1 round macho man /3pcl+3fsq+3jerk/ rx: 70/50…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 16 Band Pull Apart Strength Push Press 1×8 66% 1×7 72% 1×6 76% 2×5 80% Strict Press 4×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Power Clean 70/45kg 15/12 Cardio Max Rep Legless Rope
