Warm up:
3 sets
15/12 cal cardio
20 bodyweight lunge
10/10 single arm kettlebell bottoms up press
:40 front plank
Strength:
Emom 16:
1-8 min: 180/150 m Ski erg
9-16 min: 6 Power Jerk 50%
Every 2 min x 3
:30 max rep weighted push up
Metcon:
Amrap 19′
5 thruster 60/40 kg
18 front rack lunge 60/40 kg
77 double under
200 m plate carry 20/10 kg
Accessory:
2 rds
12/12 rotating posterior dumbbell press
30-40 banded face pull
Warm-up EMOM 8 1.0:45 Row 2.15 Banded Good Morning 3.0:45 1/1Alt. Lunge+ 1Air Squat 4.8/8 Singel Arm Dumbbell Upright Row Strength Every 2:00×12:00…(6 Sets) Sets 1 & 2 Squat Snatch+Overhead Squat+Squat Snatch 1+2+1 (77-82%) Sets 3 & 4 Squat Snatch+Overhead Squat 1+1 (82-87%) Sets 5 & 6 Squat Snatch 1+1 (85-90%) Every 3:00×9:00…(3 Sets)…
Week 9 Warm up: 15/13 cal cardio 16 jumping lunge 20 banded face up 12/12 side plank hip touch Strength: Squat clean + split jerk 2 x 2+1 @84% 3 x1+1 @85-90% clean pull: Emom 10 2 reps 90% Metcon: For time 400 m run 30 burpee box jump over 20 d-ball…
Warm up: 3 sets 15/12 cal cardio 15 banded front squat 8 split stance strict press 30/30 s side plank Strength: Squat clean + Hang clean + Split jerk 3x(1+1+2) 70-75 % Emom 6’ 3 back squat 70-75% Metcon: 4 rds 3 rope climb 5 clean & jerk 85/60 kg lvl2: 60/40 lvl3:…
Week 7. Warm up: 3 rds 15/12 cal row :45 monster walk 10 barbell upright row 15/15 side plank hip touch Strength: Squat clean + Split jerk Build to a heavy double for the day 80% Clean Pull: :30 x10=5min 2 reps 85% Metcon: 3 rds 21 bar facing burpee 15…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 15 Band Face Pull Strength Push Press 10 52% 10 55% 10 58% Strict Press 10:00 Max 10 Reps + 2×10 (85% of 10 Reps) Metcon 2-2-2-3 Min Work/ 1:00 Rest 12 Power Clean 45/30kg 14/11 Cal Cardio Max Rep Chest to…
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…
