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) 80%
Squat clean + split jerk 2 x (1+1) 85%
Deadlift: Emom10
2 reps 65%
Metcon:
For time
30 thruster 30/20 kg
10 lateral burpee
20 thruster 40/30 kg
20 lateral burpee
10 thruster 50/35 kg
30 lateral burpee
Accessory:
3 rds
1 min plank
20 arch rock
Warm-Up EMOM8 1.0:45 Cardio 2.12 KB Goblet Lunge 3.0:45 Cardio 4.0:30 Hollow Rock Strength 2×1 Squat Snatch 80% 2×2 Snatch Deadlift (100% 1RM Snatch) Back Squat 3×3 67-72% Metcon 4 Sets of Amrap 3… 17 KB Box Step Over 2×16/12kg 60/50cm 17 KB Hang Snatch 2×16/12kg 17 T2B Rest…
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 78% 2x(2+1) Squat Clean+Split Jerk 83% 2x(1+1) Squat Clean+Split Jerk 85-90% EMOM8 1.-7. 1 Front Squat 81% 8.7 Front Squat 73% Metcon 4 Sets of…
Warm-Up 3 Sets 1:00 Cardio 10/10 DB Floor Press (easy) 10 Half Burpee 20 Flutter Kick Strength Heavy 5 Bench Press -then- 3×5 Bench Press (80% Heavy 5) Metcon Amrap 15 30/25 Cal Assault/Bike 25 Burpee Accessory 12/12 Singel Arm DB Strict Press 10/10 8/8 6/6
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 5/5 windmill 30” hollow rock Strength: 4 sets 5 deadlift 76% 5 seated box jump Emom 5” 30” skeater jump Metcon: 21-15-9-15-21 Cal row Heavy Am kb swing 32/24kg Accessory: 4x 10 hamstring walk 10 sttb
Wu: 3rds 30 mountain climbers 10 cat camel 10-10-10 I-Y-T 10 russian baby makers Strenght: Every 3 min x4 10 Barbell Z-press 10 Barbell row 5-5 abs circle Metcon: 3 sets: 24/20 Calorie Bike Erg/row/ski/aab 12 Front Squats (135/95) 8 Ring Muscle Ups /bar mu / 1,5 x pull up / 12 Front Squats…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×3 68% 1×3 74% 1×3 80% Metcon EMOM 20 1.7 Shuttle Run (7,5-7,5m=1 rep) 2.1 Rope Climb+7,5 m…
