Warm up:
3 min aab
3sets
20 jumping lunge
8 straight leg sit up
20 plate hop
Strength:
Pause front squat: :02 at the bottom of each rep
2×3 @63%
1×3 @68%
1×3 @72%
Metcon:
Every 2:00 x 32:00 (8 sets)
1: 14/11 aab + 8 shoulder to overhead
2: 7,5 m front rack lunge + 15/12 cal row
Barbell weight: 60/40 kg
Accessory:
5×1 min top plank matrix
Warm up: 3 sets 50 jumping jack 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 15/12 cal cardio 2: 10 Double Kettlebell swing 24/16 3: 15 abs roll 4: 10 renegade row + push up 5: 12 back squat 60/40 kg 6: 25 ghd back extension 7: rest …
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…
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…
Week 5 Warm up: 3 sets: 15/12 cal row 20 banded glute bridge 8 jerk stace strict press w bb 12/12 side plank rotation Strength: Squat clean + split jerk + squat clean + split jerk 3x(1+1+1+1) 80 % Squat clean + split jerk 2x(1+1) 85 % Deadlift: :45×6=8sets 1-4 sets 2…
Warm-Up 3 Sets 1:00 Cardio 15 Band pull apart 20 Line Hops 10 Cossack Squat (5/5) Skill 5-10-15-20-25-30-35-40-45-50-……….15-10-5 Unbroken Double Unders Rest: 0:30 For Time 80 Chest to Bar Tip: (5-10 sets) Metcon For Time 1000 m Row 60 T2B 40 Alt. Pistol 20 Cluster 60/45 kg Scald: 1000 m…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 16 Air Squat Strength Overhead Squat 1×5 64 2×5 67% Squat Snatch 2×2 70% 3×1 74% 2×5 Snatch Pull +10 kg last Snatch Metcon Amrap 16 80/60 Cal Row/Ski/Bike 25 V-Up 80/60 Cal Row/Ski/Bike 25 V-Up 800 m Run
