Warm up:
15/12 cal cardio
8/8 scorpio
12 hip thrust
10 scapula pull up
10/10 posterior hip strech
Strength:
Every 7 min x5 = 35 min
10 bench press bw / 0,75 bw
10 chin up
10 back squat bw
10 ring dip
10 bench row bw
Accessory:
3 sets:
1:30 max distence row rest :30
Wu: 3 rds 12 toe touch 6 bb kang sq 12 bb good morning 6/6 one leg bb rdl Strength: Deadlift 5x 8-10 (climbing) Metcon: 3 rds 25 wall ball 75 du 25 hrpu 3-4 set 25 band triceps 15 ring skull chrusher SMR & STRECHING
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 x 1 min cardio 20 banded good morning 5 inchworm 10 barbell side twist Back Squat 5x 62% 5x 67% 5x 71% 5x 76% Front Squat 5x 60% 3×5 65% Metcon: 4 rds 1000/800 m row 3-5 rope climb
Warm-up 5:00 Bike/Row/Ski/Run (Easy) Skill A 3 Sets 0:30 Ring Support Hold 0:30 Ring Dip Bottom Hold Rest 1:00 Between Set B Strict Hanging Knee to Elbow 3×10 Rest 1:00 Between Sets C Kipping Knee to Elbow 3×10 Rest 1:00 Between Sets D 3 Sets of 1:30 Work……..
Warm up: 3 sets 15/12 cal row 20 glute bridge 10/10 single arm dumbbell upright row :30 hollow hold Strength: Squat snatch 4×2 (73%) Snatch pull to hold + floating snatch pull + snatch pull 3x(1+1+2) 83-85% Metcon: 6 rds 9 power clean 70/48 kg 50-60/25-40 kg 3 wall walk Accessory: Seated…
Warm up: 3 rds 15/12 cal cardio 10/10 bodyweight bulgarian split squat 20 band pull apart 50 du / 100 su Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 73% 2x(1+1+1+1+1) 78% Emom 8’ 3 reps Back Squat 65-70% Metcon: 3 rds 80 Du /160 su 40 wall ball 9/6 kg 20…
