Warm up:
3 sets
15/12 cal aab
10/10 single leg glute bridge
12 banded Z-press
16 starfish
Skill / strength
8 sets strict hspu
2 tempo negativ 1-3” deficit :05 sec
4 set strict hspu 60%
4 x 8 dumbbell bench press
Metcon:
3 rds
30 m hswlk / 60 m bear walk
15 pull up
800 m run /1000 m row
Accessory:
3 sets
max barbell biceps curl
max reps triceps w. band
Warm up: 3 sets 15/12 cal cardio 20 bodyweight lunge 10/10 single arm kettlebell bottoms up press :40 front plank Strength: Emom 16: 1-8 min: 180/150 m Ski erg 9-16 min: 6 Power Jerk 50% Every 2 min x 3 :30 max rep weighted push up Metcon: Amrap 19′ 5 thruster 60/40…
Warm up: 3 sets 15/12 cal cardio 50 single under 5/5 windmill 16 starfish Strength: Squat clean + hang clean + split jerk 3x(1+1+2) RPE 8-9 (75-80%) Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg Metcon: 4 rds 100 du / 200 su 40-30-20-10 T2b 25 wall ball…
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′ …
Warm-Up 3sets 15 Cal Row 15 Jumping Squat 8/8 Single Arm Ring Row 0:30 Hollow Hold Strength 2x(1+1) Squat Snatch+Floating Snatch 80% 3×1 Snatch 80-85% Back Squat 1×5 70% 1×3 75% 1×2 80% 1×5 72,5% 1×3 77,5% 1×2 82,5% Metcon 4sets 1:00 Max Umbroken T2B + Max Cal Cardio in Remaining…
Week 8. Warm up: 15/12 cal skierg 50 single under 10 band pull apart 10/10 side plank rotation Strength: Banded kettlebell strict press 4×8 3×10/10 Top down Gorilla row 2x max reps diamond push up Metcon: 45 t2b 9 d-ball / sand bag clean 30 chest to bar 6 d-ball / sand bag…
Warm-Up 3 Sets 1:00 Cardio 10 Alt. DB Snatch 12 Glute Bridge 14 Alt. Lunge Strength 10:00 Min. 1 RM Squat Snatch 10:00 Min. 1 RM Back Squat Metcon For Time 5000 m Row Test
