Warm up:
3 sets
15/12 cal aab
8/8 lateral box step
10 sots press
:30 ohs bottom hold
Strength:
Squat snatch
2×2 @76%
2×1 @71%
snatch pull to hold + snatch pull
3×1+1 @80-85%
Metcon:
4 rds
5 power snatch 67,5 %
15 chest to bar
20 single leg box step over 22,5/15 kg
1 min rest btw rds
Accessory:
Emom 8’
2-5 wall walk
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: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 15 Band Pull Apart 0:30 Handstand Hold Strength Push Jerk 1×5 67% 1×4 73% 1×3 79% 1×3 85% 1×2 91% Strict Press 4×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 8/6 Bar Muscle-Up 15/12 Cal Cardio Max Rep Wall Walk
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…
Warm up: 15/12 cal row 10/10 Single leg dumbbell Rdl 8 ring row 20 heels over db-kb Strength: Back Squat Build to 3 RM Front squat 1×5 @61% 1×5 @66% 1×5 @71% 1×5 @75% Metcon: Amrap 6′ 20 Alt pistol 6x5m hswlk 6×10 bear walk 40/32 cal row rest 2′…
Warm up: 3 rds 15/12 cal cardio 20 bodyweight walking lunge 10/10 windmill 20 v-ups Strength: 3 sets 6 deadlift 76% 6 seated box jump Emom 5’ 30” Jumping box step up Metcon: 40-30-20-10 Dumbell snatch 22,5/15 kg 10-8-6-4-2 Bar mu/ burpee pull up Accessory: 4 set 25 prone hamstring curl…
