Warm up:
15/12 cal row
10/10 suitcase deadlift
15 band pull appart
:30 banded psoas march
Strength:
Front squat
1×10 @57%
1×8 @62%
1×6 @67%
1×6 @71%
1×6 @76%
Back squat
1×5 @60%
1×5 @70%
2×5 @75%
Metcon:
Amrap 5’
60 du / 120 su
10 power clean & jerk 60/40 kg
Rest 90 sec
Amrap 5’
6 shuttle run 7,5m-7,5m
10 Ohs 60/40 kg
Rest 90’
Amrap 5’
50 du/100 su
8 clean & jerk 60/40 kg
rest 90’
Amrap 5’
5 shuttle run
8 ohs
Accessory:
Emom 6’
10 -15 t2b
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 15 Glute Bridge 30 Flutter Kick Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Snatch 60-65% Metcon EMOM 20 1.0:45 Cal Bike/Assault 2.12-15 T2B 3.0:45 Cal Row/Ski 4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg Accessory EMOM8 1.6/6…
Warm up: 15/12 cal cardio 8/8 scorpio 12 hip thrust 10 scapula pull up 10/10 posterior hip strech Strength: Every 7 min x5 = 35 min 10 bench press bw / 0,75 bw 10 chin up 10 back squat bw 10 ring dip 10 bench row bw Accessory: 3 sets: 1:30 max distence row rest :30
Warm up: 3 set: 10/10 db one leg rdl 5 inchworm + snow angel 10/10 donkey kicks 5/5 db clean & press 10 frog pump Emom 6’ x 6 = 36 min 3 cluster 60/40 kg 5 thruster 200 m run / 300 m row 6 sand bag clean 9 toes to bar 200…
Warm up: 3 sets: 1 min row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Strength: Emom 12 – 6-8 bench press (heavy) – 12 chin up Metcon: Amrap 4 x 4 rds (rest btw sets 1min) 200 m run 12 devils press 2×22,5kg / 15 kg 60 double…
Warm up: 3:00 row 3 sets 12 toes up rdl 12 jumping air sq 30/30’ side plank Strength: Tempo front squat : 3 sec 1×3 62% 1×3 67% 1×3 71% Metcon: Emom 28’ 15/12 aab 15 ttb 7,5 m-7,5 m shuttle run 10 wall bal 15/9 kg Accessory: 4×1 min plank
Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish Strength: Emom 3′-5′ 1 squat snatch @75% 3 position snatch deadlift 3×1-3 pause :05 @80% Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row rest 2′ …
