Warm Up:
15/12 cal cardio
10 toes up RDL empty bb
5/5 wimdmills
20 heels over db-kb
Strength:
4 sets
8 deadlift 68%
8 straight leg box jump
Emom 6'
0:20 skater jump
Metcon:
3 rds
1000 m row
30 m hswlk / bear wlk
300 m row
15 squat 60/40 kg
Accessory:
4x25 Seated hamstring curl
Warm up:
3 sets
15/12 cal cardio
10/10 simgle leg hip thrust
20 band pull apart
20” L-sit, hanging tuck
Strength:
High hang squat snatch + Squat snatch + Overhead squat
2x (1+1+2) 70-73%
2x (1+1+1) 74-77%
Front squat: 5x3 71%
Metcon:
30-20-10
Thruster 40/30 kg
5-4-3 rope climb
Accessory:
3 rds
7 bicep curls
8-12 hanging leg raise
15/15 side plank hip touch
40” plank
Warm up:
3 sets
15/12 cal cardio
10/10 simgle leg rdl
10 ring row pause top hold
30 sec hollow hold
Strength:
Squat Celan+split jerk+squat clean+front squat+split jerk
2x (1+2+1+2+1) 65%
2x (1+1+1+1+1) 70%
Back Squat : Emom 6: 3 reps 65-70%
Metcon:
5 rds
15/12 cal row
1 rope climb
10 hang clean 60/40 kg
1 climb
Accessory:
4 sets
15 dumbell triceps
10 bench row
Warm up:
3 sets
12 scorpions
12 deadbug
24 m bear walk
Metcon:
Amrap 40’
1000 m run / 1200 m row
50 push press 40/30 kg
50 sit up
50 bench row 40/30 kg
50 plank twist
50 bench press 60/40 kg / floor press w. Dumbell/ plate
50 back squat 60/40 kg
1000 m run / 1200 m row
Warm up:
3 sets
15/12 cal cardio
20 banded good morning
8/8 single arm kettlebell bottoms up press
16 candlestick toe touch
Strength:
Split jerk
4-4-4 reps 58-68-76%
3 reps 82%
2x2 reps 82%
2 reps 71 %
Then
Max load 2 RM strict press then 5x2 85-90%
Metcon: Nancy
5 rds
400 m run
15 ohs 40/30 kg
Accessory:
4 sets
8-10 Z-press
12 dumbbel fly
Warm up:
3 sets
15/12 cal cardio
10 arch rock
20 banded face pull
30/30 side plank
Strength:
4 sets
9 deadlift 65%
9 straight leg box jump
Emom 6’
20 sec jumping lunges
Metcon:
2000 m Row Baseline Test
Then:
2 rds
45 hrpu
30 db kb clean 24/16 kg
15 strict hspu / hspu / pike push up
Accessory:
Emom 10’
25-30 banded hamstring curl
30 sec d ball bear hug carry
Warm up:
3 rds
15/12 cal row
20 bodyweight lunges
10/10 single upright row
20 russian twist
Strength:
High hang snatch + Snatch + Ohs
2x (1+1+2) 67-70 %
2x (1+1+1) 72-75 %
Front squat
5x3 67%
Metcon:
40-30-20 Burpee
12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull up
Accessory:
Emom 12’
10/10 dumbell biceps
30 hanging L-sit hold
20 knee tuck up
20 sprinter sit up
Warm up:
3 min cardio /run, row, ski, bike/
3x
10 jumping air squat
20 heels over db-kb
10/10 single arm upright row
Strength:
Squat clean & Jerk: 3x/1+1/ 80%
Deadlift: 3x5 50-60-70 %
Metcon:
Emom 28’
-15/11 cal bike
-8-12 SHSPU, x 1,5 push up
-1 round macho man /3pcl+3fsq+3jerk/ rx: 70/50 kg sc:60/40
Accessory:
100 bander good morning
10 x 30 sec farmer carry 2x32/24 kb
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: 3x3 70%
Front Squat: 3x5 65%
Metcon:
4 rds
9 chest to bar / pull up
15 cal row
21 abmat sit up
Accessory:
4x10-15 banded assist strict chest to bar
2x20 dumbell bicep curls
Warm Up:
2 - 3 rds
4x10/10 Bodyweight lunge to box step up
20-30 banded deadbug
20-30 pallof press L/R
Strength:
Emom 16'
- 12-16 Alt dumbell bench press
- 12 dumbell bench row
- 8-10 dumbell strict press
- 8-12 chin up
Metcon:
21 - 15 - 9
Front Squat 50/35
Burpee over bar
Accessory:
Emom 9'
- 25 band triceps
- 10 - 12 barbell biceps
- 15 -15 kb side