Warm up:
3 sets
15/12 cal row
10 overhead squat w. barbell
10/10 single arm dumbbell upright row
30” hollow hold
Strength:
High hang squat snatch + low hang squat snatch + squat snatch + ohs
3 x (1+1+1+1) 75-80%
Front Squat: 5×3 80-85%
Metcon:
15-10-5
Bar muscle up / burpee pull up
Shoulder to overhead 70/50 kg lvl2 60/40 lvl 3 50/30
Accessory:
4 x 10/10 poliquin curl
Emom 12:
– 45” plank
– 8-12 strict hanging leg raise
– 30 russian twist
– 20 candlestick toe touch
Week 12. Warm up: 3 sets 15/12 cal cardio 15 banded front squat 10/10 single arm dumbbell pright row :30 flutter kick Strength: Squat clean + Split jerk 3x(1+1) @75 % Clean pull: Emom 8′ Min 1-4 min: 2 reps @85% Min: 5-8 min: 1 rep @88% Metcon: 24 t2b 16 dumbbell…
Warm-Up 3sets 15 Cal Row 15 Jumping Squat 8/8 Single Arm Ring Row 0:30 Hollow Hold Strength 2x(1+1) Squat Snatch+Floating Snatch 80% 3×1 Snatch 80-85% Back Squat 1×5 70% 1×3 75% 1×2 80% 1×5 72,5% 1×3 77,5% 1×2 82,5% Metcon 4sets 1:00 Max Umbroken T2B + Max Cal Cardio in Remaining…
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: 2 rds 20 shoulder taps in push up pos. 20 alt reverse lunge 20 alt. V-up Partner wod 100 burpee 150 sit up 200 air squat 250 du / 500 simple 3000 m row 250 du / 500 simple 200 air sq 150 sit up 100 burpee SMR & STRECHING
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 12 Half Burpee Strength Power Clean +Squat Clean+Power Jerk 4x 1+1+1 74% Deadlift 1×5 65% 1×3 75% 1×1 85% 1×1 90% Metcon EMOM 20 1. 14/11 Cal 1.Cardio (0:45) (Row/Ski) 2.15/12 Cal 2.Cardio (0:45) (Bike/Assault) 3.12 Burpee …
Warm-Up 3sets 1:00 Cardio 10/10 Ring Row 5 inchworm 15 Banded Face Pull Skill Chest to Bar EMOM 16 1.0:10-0:20 Chest to Bar Hold 2.10-15 Bar or Ring Kip Swings 3.10-15 Band Assisted Chest to Bar 4.Rest Cardio 5 sets 250/200 m ski/row 25-20-15-10-5 Burpee Rest 1:00 Between Sets Accessory EMOM 9…
