Week 12.
Warm up:
3 sets
15/12 cal cardio
15 banded front squat
10/10 single arm dumbbell pright row
:30 flutter kick
Strength:
Squat clean + Split jerk
3x(1+1) @75 %
Clean pull:
Emom 8′
Min 1-4 min: 2 reps @85%
Min: 5-8 min: 1 rep @88%
Metcon:
24 t2b
16 dumbbell box step over 2×22,5/15kg
24 t2b
16 dumbbell box step over
24 t2b
Accessory:
Emom 9′
1: :30-:40 jumping box step up
2: :30-:40 chinese plank facing up
3: :30-:40 chinese plank facing down
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 8/8 DB Hang Clean 12 V-Up Strength Push Press 3×10 50% Strict Press 3×6 65% Metcon 2-2-2-3 Min Work/ 1:00 Rest 15 C2B 15/12 Cal Cardio Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg
Warm up: 3 set: 10/10 db one leg rdl 5 inchworm + snow angel 10/10 donkey kicks 5/5 db clean & press 10 frog pump Emom 6’ x 6 = 36 min 3 cluster 60/40 kg 5 thruster 200 m run / 300 m row 6 sand bag clean 9 toes to bar 200…
Warm up: 3 rds 15/12 cal cardio 50 single under 10/10 single arm ring row 30” plank shoulder tap Strength: Build to set of 5 heavy Push Press then 4×5 80-85% 4×8/8 landmine kneeling press/ half kneeling dumbell press heavy Metcon: Every 4 min x 5 = 20 min 3 hang clean +…
Warm up: 3 sets 15/12 cal aab 10/10 rotating lunge 5 inchworm :30 front plank shoulder tap Strength: Front Squat 1×10 @57% 1×8 @67% 1×6 @71% 1×4 @76% Back Squat: 1×5 @60% 3×5 @70% Metcon: Amrap 4 8 shuttle run 7,5 – 7,5 m = 15 m = 1 rep 6 bar…
!!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
Warm up: 15/12 cal row 10/10 cossack squat 20 band pull apart 40 sec plank Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 82-85 % 2x(1+1+1) 85-90 % Front squat: 5×3 80 % Metcon: 6-5-4 rounds of cindy 6-5-4 Squat or power snatch (70%) Cindy: 5 pull up + 10…
