Week 2.
Warm up:
2min aab, row, skierg
2 sets
10/10 posterior hip strech
10 sots press pvc or BB
20 walking lunge overhead lateral flexion
Strength:
Emom 12′
Min: 1-4 high hang snatch + squat snatch + overhead sq 65%
Min 4-8: Hang snatch + Squat snatch 70%
Min 9-12: Squat snatch 75%
Back squat:
5x 70%
4x 73%
3x 78%
5x 73%
4x 78%
3x 83%
Metcon:
5rds
50 du/100su
10 thruster 45/30kg
10 lateral burpee
Accessory:
3 sets
40 sec max ring mu
40 sec max bar mu
15 diamond push up
Warm-Up 2 sets 1:30 Cal Cardio 10/10DB Clean and Jerk 15 Glute Bridge 15 Goblet Squat Strength Squat Clean + Split Jerk 1+1 73% 1+1 78% 2×1+1 84% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1.15/12 Cal Bike/Assault (0:45) 2.16 Alt. Pistol / 24 Air Squat 3.14/11 Cal Ski/Row…
Warm up: 3 sets: 15/12 cal cardio 12 alt scorpio 10 scapula pull up 12 baby makers Strength: Emom 12′ 8-12 chin up 8-12 dumbbell bench press Metcon: Every 3 min x 5 12 cal cardio 12 double kb swing 12 hspu / pike push up Accessory: 3 sets 12 biceps curls 12…
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
Warm-Up 3sets 1:00 Cardio 10/10 Ring Row 5 inchworm 15 Banded Face Pull Skill Chest to Bar EMOM 16 1.0:10-0:20 Chest to Bar Hold 2.10-15 Bar or Ring Kip Swings 3.10-15 Band Assisted Chest to Bar 4.Rest Cardio 5 sets 250/200 m ski/row 25-20-15-10-5 Burpee Rest 1:00 Between Sets Accessory EMOM 9…
Wu: Emom 9 ‘ 40″ plank to push up 40″ wall sit hold 40″ simple under Strength: 6 x 3 Bench Press (climbing heavy) Metcon: Rouge Pump Challange 2000 m row Then : max reps bench press Rx: Bodyweight male: 100 % , female: 75 % Scaled: 50% 3-4 sets: 10 pendlay row…
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
