Warm up:
3 sets
15 cal cardio
10 snow angel
5 wall walk
Strength:
5×3 shoulder press
5×5 push press
Metcon:
20 clean and jerk 60/40 kg
20 ttb
20 cal aab
15 clean and jerk 70/45 kg
15 c2b
15 cal
10 clean and jerk 80/50 kg
10 bar mu / burpee pull up
10 cal aab
Accessory:
3 sets
10 barbell biceps
10 skull chrusher
Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’ Hanging knee tuck up hold Strength: Back Squat: 3×3 70% Front Squat: 3×5 65% Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up Accessory: 4×10-15 banded assist strict chest…
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 sets 15/12 cal cardio 10/10 single leg glute bridge 10 sots press @barbell 10 straight leg sit up Strength: Push press Build to 5 RM then 2×10 @ 55-60% 4×8-10 Landmine kneeling press Metcon: 14 min rowing max calories Every 2 min 5 burpee + 5 wall ball Accessory:…
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) 80% Squat clean + split jerk 2 x (1+1) 85% Deadlift: Emom10 2 reps 65% Metcon:…
Wu: 3rds 30 m bear walk 20 hollow rock 10 scorpio 5 hindu push up Strength: Shoulder press 10-10-8-8-6-6 Metcon: 4 rds 15 t2b 12 db kb thruster 20-24 / 12-16 kg 9 burpee pull up 6 box step w. kbs 3 wall walk 3-4 set 10 barbell biceps curl last reps +…
Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish Strength: Emom 3′-5′ 1 squat snatch @75% 3 position snatch deadlift 3×1-3 pause :05 @80% Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row rest 2′ …
