Warm up:
3 sets
15/12 cal cardio
5 straight leg box jump
10 sots press w. BB
:30/:30 side plank
Strength:
Squat snatch
3×2 @75-80%
2×1 @82-87%
Snatch pull: 3×3 @90-95%
Metcon:
3 rds
30 box jump overs
20 t2b / ghd sit up / weight sit up
Accessory:
4x
10/10 single arm dumbbell press
3-5 ring mu / bar mu / strict pull up
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 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…
Warm up: 15/12 cal row 10 barbell good morning 10 dumbbell upright row 20 knee tuck Strength: Squat Snatch Build to a heavy double for the day 75%+ snacth pull: 3×3 @96-101% Metcon: 1600 m run / 2000 m row / 4000 m bikeerg 100 kettlebell swing 24/16 kg 100 box jump / step down…
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Alt. Revers Lunge 16 Birddog Strength 5x(3+1) Power Clean + Power Jerk 65% Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.3-6 Burpee Bar Muscle-Up 3.14/11 Cal Bike/Assault (0:45) 4.5 Front Squat 60kg
Warm-up 3 Sets: 15 Cal Row 10/10 Single Leg Glute Bridge 5 Inchworm 0:30 Hollow Hold Strength Squat Clean + Split Jerk 1x(1+2) 85% 2x(1+1) 87-93% Rest 1:00 Between Sets Front Squat 3×2 90% Rest 2:00 Between Sets Metcon Amrap 15 15 OHS 45/30kg 10 Single Dumbell Box Step-Up…
Warm-Up 3sets 1:00 Cardio 10/10 DB Clean and Jerk (light) 6 inchworm 15 Glute Bridge Strength 5×1 Strict Press 90-95% Rest 1:00 Metcon Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie…
