Warm up:
3 sets
15/12 cal cardio
20 banded glute bridge
10/10 half kneeling single arm strict press
0:30 Front plank shoulder taps
Strength:
Build to a 5 RM @RPE 9+
then
2×10 55-65%
Dumbbell incline press: 4×8 @RPE 8-9
Metcon:
3 rds
25 Am swing 24/16k
15 Burpee over parallette
2 min rest
3 rds
20 cal row
10 burpee over row
Accessory:
3 sets
8-12 Dumbbel fly
12 Rear delt fly
20-30 Banded face pull
Warm up: 2 sets 1:00 min row 10/10 resisted hip flexor contraction 10/10 lat stretch on rig 5/5/5 air sq/narrow sq/wide stance sq 12 front rack openeres 5 muscle clean 5 front squat 5 jerks Strength: Deadlift 4×2 @70-80% + 8-6-4-2 @45-55% Metcon: 12 squat clean & jerk 50-75/25-50 kg 36 c2b 48…
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 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 50 du / 100su 2: 10 Kettlebell thruster 24/16 3: 15 ttb 4: 20 ring dip / ring push up 5: 12 lunges 60/40 kg 6: 25 ghd back extension 7: rest …
Warm-Up 3sets 1:00 Cardio 10/10 DB Clean and Jerk (light) 6 inchworm 15 Glute Bridge Strength 5×1 Strict Press 90-95% Rest 1:00 Metcon Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie…
Warm up: 15/12 cal skierg :30 / :30 lateral monster walk 20 band pull apart 20 knee tuck (slow) Strength: 4 sets 10/10 Single arm ring row :30 rest 6-10 Strict Ring :30 Rest :30 – :45 Hollow hold 3 x :45 – 1:00 Dead hang ring or bar 3×10 Strict Press 55-65…
Warm-Up 3 Sets 15 Cal Row 10/10 Singel Leg Dumbbell RDL 20 Banded Upright Row 15 V-Up Strength EMOM9 1.200/180m Row(0:45) 2.200/180m Row 3.0:30 Max Rep Kipping HSPU / Dumbbell Push Press Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 9 6 Shuttle Run (“rep”= 7,5m Down + 7,5m Back) 3-6-9-12…..Hang Squat…
