Warm up:
3 sets:
15/12 cal row
10 overhead sq w. pvc
10 pvc pass through
:20/:20 pallof press
Strength:
Squat snatch
5×1 @87-93%
3 position snatch deadlift : 4×2 /:02 pause @+10kg
Metcon:
4rds
400 m run
9 power snatch 60/40 kg
21 lateral burpee over bar
Accessory:
3x1min handstand hold /free/wall
Warm up: 15/12 cal assault bike 10 toes up rdl /barbell 5/5 windmill 16 starfish Strength: 4×10 RDL 40-50 kg 4×15-20 Good Morning w. band Metcon: 4 kör 75 du 3 legless rope climb 30 m hswlk/ 60 m bear walk 500 m run / 600 m row Accessory: 4×20 seated hamstring…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 16 Band Pull Apart Strength Push Press 1×8 66% 1×7 72% 1×6 76% 2×5 80% Strict Press 4×6 90% of 6RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Power Clean 70/45kg 15/12 Cardio Max Rep Legless Rope
Warm-up EMOM8 1.0:45 ski/row 2.15 Banded Pull Apart 3.0:45 ski/row 4.16 Starfish Strength Strict Press 5×6 80-85% Every 2:00 Cardio 5 rds For Time (18 min Time cap) 50-40-30-20-10 Cal Row 15 Box Jump Over 60/50 cm 12 Shuttle Run(7,5/7,5) Accessory 3rds 6/6 Gorilla Row 0:30 Max rep Barbell Curl 0:30 Max…
Warm up: 3 min cardio + 3sets 20 plate hop 8/8 single leg dumbbell rdl 10 goblet squat Strength: 4 sets Max rep Strict handstand push up / pike push up 0:30 rest 10 touch and go power snatch 47.5% Metcon: Emom 32-40: 1: 14/11 assault bike 2: 15 m handstand walk / 30…
Warm up: 3 sets 15/12 cal cardio 10 arch rock 20 banded face pull 30/30 side plank Strength: 4 sets 9 deadlift 65% 9 straight leg box jump Emom 6’ 20 sec jumping lunges Metcon: 2000 m Row Baseline Test Then: 2 rds 45 hrpu 30 db kb clean 24/16 kg 15 strict…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 60 Singel Under Strength Emom 8 1+1 Power Clean + Power Jerk 74% Deadlift 1×5 50% 1×5 60% 1×5 70% Metcon EMOM 20 1.16/11 Cal Cardio (0:45) 2.15 T2B 3.9 Thruster 45/30kg + Max Rep Double…
