Warm up:
3 sets
15/12 cal cardio
20 banded glute bridge
10/10 half kneeling single arm strict press
0:30 Front plank shoulder taps
Strength:
Build to a 5 RM @RPE 9+
then
2x10 55-65%
Dumbbell incline press: 4x8 @RPE 8-9
Metcon:
3 rds
25 Am swing 24/16k
15 Burpee over parallette
2 min rest
3 rds
20 cal row
10 burpee over row
Accessory:
3 sets
8-12 Dumbbel fly
12 Rear delt fly
20-30 Banded face pull
Warm up:
3 sets
15/12 cal cardio
10 toes up RDL w.bb
10 ring row 2' hold top pos.
0:20 hanging L-sit hold
Strength:
4 sets
3 Deadlift 79%
5/5 Single leg box jump
Every 2:00 x 4
0:40 Skater jump
Metcon:
3 rds
30 cal cardio
6 Sand bag squat 45-70 / 10-45 kg
30 m sand bag carry 45-70 / 10-45kg
6 Sand bag ots
30 m handstand walk / 60 m bear walk
Accessory:
4sets
10 / 10 windmill
30/30s side plank
Warm up:
3 sets
15/12 cal row
10 overhead squat w. barbell
10/10 single arm dumbbell upright row
30” hollow hold
Strength:
High hang squat snatch + low hang squat snatch + squat snatch + ohs
3 x (1+1+1+1) 75-80%
Front Squat: 5x3 80-85%
Metcon:
15-10-5
Bar muscle up / burpee pull up
Shoulder to overhead 70/50 kg lvl2 60/40 lvl 3 50/30
Accessory:
4 x 10/10 poliquin curl
Emom 12:
- 45” plank
- 8-12 strict hanging leg raise
- 30 russian twist
- 20 candlestick toe touch
Warm up:
3 sets
15/12 cal cardio
15 banded front squat
8 split stance strict press
30/30 s side plank
Strength:
Squat clean + Hang clean + Split jerk
3x(1+1+2) 70-75 %
Emom 6’
3 back squat 70-75%
Metcon:
4 rds
3 rope climb
5 clean & jerk 85/60 kg lvl2: 60/40 lvl3: 40/25 basic dumbell
rest 3 min
For time
6 rope climb
10 clean & jerk
Accessory:
4x
10/10 single arm dumbbell tricep kickback
5/5/5 prone IYT
Warm up:
3 rds
15/12 cal cardio
5 inchworm
10 wall squat
6/6 one arm ring row
Strength:
4 sets
12 barbell bench row
12 chin up
Metcon:
4 rds
500 m run / 600 m row
5 wall climb
25 wall ball
15 t2b
75 du / 150 su
Accessory:
3 sets
30 ghd back extension
60 s sand bag hold
Warm up:
3 sets
15/12 cal cardio
10/10 suitcasr deadlift
20 band pull appart
20 heels over Db-Kb
Strength:
3 sets
5 deadlift 76%
5/5 single leg box jump 50/40 cm
Emom 8’
0:40 jumping lunges
Metcon:
Buy in: 30 m hswlk
4 rds
3 bar mu / 3 burpee pull up
4 clean & jerk 85/60 kg lvl2: 60/40 kg
5 back squat 85/60 lvl2: 60/40 kg
4 burpee box jump overs 120/100 cm
3 ring mu / burpee pull up
Buy out: 30 m hswlk
Accessory:
3 sets
10/10 windmill
10/10 kb side
Warm up:
3 sets
15/12 cal row
20 glute bridge/ 1s top pos
6 strict burpee
15/15 side plank hip touch
Strength:
High hang squat snatch + low hang squat snatch + snatch + ohs
3 x (1+1+1+1)
Front squat : build to 3 RM today minimum 5 sets 90%+
Metcon:
21-18-15-12 Bar facing burpee
7-6-5-4 Thruster 60-80/40-60 kg
Acessory:
Emom 12’
20 crossbody dumbbel biceps curl
45” side plank
45” side plank
30” hollow hold
Warm up:
3 min cardio
10/10 single leg dumbbell rdl
5 inchworm
5 straight leg box jump
Strength:
4 sets
15-20 ring row
30” rest
12 dual kettlebell push press
Metcon:
Emom 28’
1: 15/12 cal row
2: 10 c2b/pull up/ jump pull up/ + 6 burpee to target
3: 15-30 wall ball
4: 20 v-up
Accessory:
4 sets
10/10 Bw lunge to step up box
10 candlestick toe touch w. Plate
Warm up:
3 rds
15/12 cal cardio
5 inchworm
10 wall squat
6/6 one arm ring row
Strength:
5x6 push press RPE 7
Metcon:
Emom 30’
- 15/12 cal aab/bikeerg
- 6-12 chin up
- 25 ghd back extension
- 6-10 strict hspu / 9-15 hspu
- 10 front squat 60/40 kg
- 10-15 double dumbell bench row
Streching
Warm up:
3 sets
15/12 cal skierg
10/10 single leg glute bridge
10 strict press w. Barbell
30” flutter kicks
Strength:
Bench Press
Build to set of 5 @rpe 8
then
4x5 80-90%
Dumbell incline bench press
4x10 rpe 8
Metcon:
wall ball
box jump overs step down
after each round 5 reps snatch 70/50 kg
Accessory:
Every 2 min x 3
30” max reps deficit push up
then
3 sets
10/10 rotating posterior dumbell press
20-30 banded face pull