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
Streching
Week 2 Warm up: 3 sets 15/12 cal row 8/8 side lunge 8 split stance strict press (empty bb) 16 candlestick toe touch Strength: Squat clean + split jerk + squat clean + split jerk 3 x (1+1+1+1) 75 % Squat clean + split jerk 2 x (1+1) 80 % Deadlift: Every…
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)…
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
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 3sets 15 Cal Row 5 inchworm 10/10 Singel Arm DB Clean and Jerk 20 Bodyweight Lunge Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 65% 2x(2+1) Squat Clean+Split Jerk 70% 3×3 Front Squat 70% Metcon For Time 21 Snatch 40/30kg 20 Box Jump Over 15 Snatch 50/35kg 20 Box…
Warm up: 3 min cardio 2 sets 10/10 posterito hip touch 10/10 forward lunge w floor touch 10/10 front rack openers 10/10 side plank hip touch Strength: Squat clean and Jerk Emom 9 1-3 min: 1+1 @60% 4-6 min: 1+1 @65% 7-9 min: 1+1 @70% Back Squat: 3×5 @65% Metcon: For time 100…
