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 clean
15 burpee bar mu / pull up
3 d-ball / sand bag clean
Accessory:
3 sets
12 rear delt fly
12 front raise
24 ghd back extension
Wu: 3 rds 12 alt lateral box step 12 invertalt row 12 snow angel 1 min cardio Snatch: 6 rds 1 snatch + 1 hang snatch + 2 ohs (basic: power snatch and no ohs) Metcon: Every 4 min x 4-5 6 hang snatch 40/25 kg 8 alt lunges step ohs 10 hspu…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean & Jerk 16 Band Pull Apart Strength Push Press 1×8 66% 1×8 72% 2×6 75% Strict Press 10:00 6 RM Max 2×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 18 Wall Ball 9/6kg 3 Power…
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Clean and Jerk 15 Glute Bridge 20 Plate Hops Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Clean 60-65% Metcon EMOM 24 1.8 Shuttle Run (7,5m-7,5m) 2.3-5 Wall Walk 3.0:45 Cal Row/Ski/Bike 4.10 Front Squat 45/30kg Accessory EMOM8 1.0:30…
Wu: 3 rds 1 min cardio 12 alt plate halo 12 min glute bridge 30”/30”coppenhagen plank Strength: 5x 8-10 BSQ Metcon: 4 x 2 min 4alt dumbell clean & jerk 4 shspu / hspu / pike push up 4 jump squat 1 min rest btw sets First 4,4,4,4 reps Second: 6,6,6,6…
Warm-Up 3sets 1:00 Ski/Row 10/10 Single Leg Glute Bridge 5 Inchworm 20 Candlestick Toe Touch Strength 5×3 Bench Press 80-85% Metcon EMOM 20 1.8 Shuttle Run(7,5m-7,5m) 2.15/12 Cal Bike/Assault 3.Max Rep Bar Facing Burpee 4.Rest Accessory 3sets 10/10 Single Arm Dumbbell Strict Press
Week 2 Warm up: 3 sets 15/12 cal row 8/8 side lunge 8 split stance strict press (empty bb) 16 candlestick toe touch Strength: Squat clean + split jerk + squat clean + split jerk 3 x (1+1+1+1) 75 % Squat clean + split jerk 2 x (1+1) 80 % Deadlift: Every…
