Week 7.
Warm up:
3 rds
15/12 cal row
:45 monster walk
10 barbell upright row
15/15 side plank hip touch
Strength:
Squat clean + Split jerk
Build to a heavy double for the day 80%
Clean Pull: :30 x10=5min
2 reps 85%
Metcon:
3 rds
21 bar facing burpee
15 deadlift 60-100/30-60 kg
12-9-6 bar mu / burpee pull up
Accessory:
1:30 x8 sets Farmer lunges
1 min bear walk forward back
Warm-Up 3sets 15 Cal Bike/Assault 20 Banded Good Morning 10/10 Single Arm DB Upright Row 15 Jumping Air Squat Strength 5×3 Strict Press 80-85% Rest 1:00 Metcon Open 25.2 For Time: 21 Pull-Up 42 Double Under 21 Thruster 40/30 kg 18 Chest to Bar (SC.:Pull-Up) 36 Double Under 18 Thruster 50/35 kg…
!!BÚÉK!! Wu: 2 rds 50 plate hops 10 hamstring walks 10 snow angel Then 2 rds 8/8 one leg rdl 8/8 shoulder press+windmill 16 alt v-ups WOD: 2025 20 rds 2 man maker 0 muscle up 2 wall walk 5 burpee
11 Week. Warm up: 3 sets: 15/12 cal row 10/10 cossack squat 5 tall jerk / basic: :30 hollow hold Strength: Squat Clean + Split Jerk Build to heavy single or 1 Rm for today 95-100% + Clean Pull: Every :45 x 6:00 (8sets) 1-4 sets: 2 reps + 5-10 kg 5-8 sets:…
Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’ Hanging knee tuck up hold Strength: Back Squat: 3×3 70% Front Squat: 3×5 65% Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up Accessory: 4×10-15 banded assist strict chest…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 2×3 70% Front Squat 2×5 65% Metcon Every 4:00 x 20:00…(5 sets) 200 m Run 250 m Row 15 Kettlebell Swing 24/16kg Accessory Band Strict Chest to Bar 4×10-15
Warm-Up 3sets 15 Cal Cardio 10/10 DB Alt. Snatch 20 Alt. Lunge 15 Band Pull Apart Strength 3×1 Snatch 90-95% 2×3 Snatch Deadlift (110% 1RM Snatch) Back Squat 3×2 85-90% Metcon 5 Rounds For Time 300/250m Row 6-9-12-15-18 HSPU SMR
