Week 3.
Warm up:
3 sets
15/12 cal row
20 bodyweight lunge
15 banded face pull
12/12 side plank hip touch
Strength:
Squat clean + Split jerk + Squat clena + Split jerk
3x(1+1+1+1) 78%
Squat clean + Split jerk
2x(1+1) 83%
Deadlift:
Emom 10′
2 reps 60%
Metcon:
For time:
100du / 200 su
50 Chest to bar
100 du / 200 su
50 overhead squat 45/30 kg
100 Du / 200 Su
Accessory:
12 Dumbbel box step over
E90′ x 6 = 9 min
Warm-Up 3 Sets 1:00 Cardio 8/8 Ring Row 6 Inchworm 0:30 Hollow Hold 3 Sets 10 Jumping Chest to Bar Pull Ups 20 KB Russian Swing (50/35) 500 m Row/Ski / 1000 m Bike 5 Sets: 50 Double Unders (or 75 Single Unders) 6 Strict Pull Ups 7 Strict Ring or Bar Dip…
Warm up: 3 rds 15/12 cal cardio 50 single under 10/10 single arm ring row 30” plank shoulder tap Strength: Build to set of 5 heavy Push Press then 4×5 80-85% 4×8/8 landmine kneeling press/ half kneeling dumbell press heavy Metcon: Every 4 min x 5 = 20 min 3 hang clean +…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 6/6 DB Hang Snatch 30 Flutter Kick Strength Push Press 10 57% 10 60% 2×8 63% 4sets 10 Strict Press (90% of 10 RM) Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Strict HSPU (8 Kipping HSPU) 15/12 Cal Cardio Max Rep…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 15 KB Russan Swing Strength Back Squat 1×6 62% 1×6 71% 2×6 76% Front Squat 1×5 60% 1×5 65% 1×5 70% Metcon Amrap 8 200m Run 10 KB USA Swing 32/24kg Accessory Weighted Strict Pull-Up 1×6 1×5 2×3
Wu: 3 rds 10 hand climb 10 alt scorpio 30 bycicle abs 30 jumping jack HYROX: 600 m row/ski/aab/ bikeerg x2 100 m burpee broad jump 600 m cardio 100 m plate pull 600 m cardio 100 m lunges w med ball 600 m cardio 100 wall ball 600 m cardio 100 m plate…
Warm up: 3 sets: 15/12 cal row 20 glute bride / 0:1pause top 12/12 side plank rotation Strength: Squat clean + Split Jerk + Squat clean + Front Squat + Split jerk Build to heavy 1+1+1+1+1 (85%+) 3x(1+1+1+1+1) 75% Emom 8: 3 Back squat 67,5-72,5% Metcon: 5 rds 21 Box jump over…
