Warm up:
3 sets
15/12 cal row
20 plate hop
10/10 single arm dumbbell upright row
16 heels over db-kb
Strength:
Squat snatch:
2×2 @78%
2×1 @78%
Snatch pull to hold + Flotating Snatch pull + Snatch pull
3x(1+1+2) @86-91%
Metcon:
Every: 2:00 x 12:00 (6sets)
15 wall ball 9/6kg
12 Hang power clean 60/45kg
In remaining time Max rep toes to bar
Accessory:
4 rds
10/10 Single arm Incline Dumbbell Bench press
15 ring push up
8-12 strict ring pull ups
:45-1:15 plank
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg rdl 10 ring row pause top hold 30 sec hollow hold Strength: Squat Celan+split jerk+squat clean+front squat+split jerk 2x (1+2+1+2+1) 65% 2x (1+1+1+1+1) 70% Back Squat : Emom 6: 3 reps 65-70% Metcon: 5 rds 15/12 cal row 1 rope climb 10…
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 EMOM 8 1.0:45 Row 2.10 Good Morning 3.0:45 Row 4.15 Band Pull Apart Strength Squat Clean+ Split Jerk Take 15:00 Singel or Heavy Start 70%…..+5% Front Squat 6×1 or Heavy Every 2:00 set Start 70%…..+5% Metcon Amrap 10 300 m Bike Erg 15 Deadlift 85/60kg 10 Push Up SMR
Warm-Up 3 sets 1:00 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 2×6 76% Front Squat 1×5 65% 2×5 75% Cardio Row Intervals 3 sets 1000 m (5K Tempo) Rest 2:00 + 500 m Hard Accessory 3 sets 0:30/0:30 Side…
Week 1. / Block 1. Warm up: 3 min cardio 2 sets 10/10 Posterior Hip strech 5/5 Posted Single leg dumbbell deadlifts 5/5 side lunges Strength: Emom 12′ Minutes: 1-4 Low hang Power clean + Front squat + Squat clean + Split Jerk 1+1+1+1 / 55% Minutes 5-8 High hang power clean + squat…
Warm up: 3 min cardio 2 sets: 15/15 hip openers 6/6 rotating lunge w/ floor touch :30 Hollow rocks Strength: 4 sets: 15 m Single arm overhead walking lunges 10-15 kipping hspu 8/8 hang dumbbell snatch rest: 2:00 Metcon: Emom 32: 1: 10 / 8cal ski 2: 15 wall ball 3: 15/12 cal…
