Warm up:
3 sets
15/12 cal cardio
10 toes up dumbell rdl
10/10 single arm ring row
12 straight leg sit up
Strength:
4 rds
6 deadlift 72%
6 straight leg box jump step
Emom 6’
0:20 jumping box step
Metcon:
3 rds
1000 m row
20 hspu
500 m row
20 ring dip , ring push up
Warm up:
3 sets
15/12 cal cardio
20 banded face pull
10/10 side lunge
30” hollow rock
Strength:
High hang snatch + Snatch + Ohs
2x(1+1+2) 72-75%
2x(1+1+1) 77-80%
Front Squat: 5x3 75%
Metcon:
40-30-20 Muscle snatch 35/25 kg
8-6-4 DBall - sand bag clean over 70/45 kg
Accessory:
4 sets:
10/10 crossbody dumbell hummer curls
30” hollow hold
20 weighted russian twist
Warm up:
3 sets:
15/12 cal cardio
20 medball jumping squat
10/10 single arm upright row
20 knee tuck
Strength:
Squat clean+split jerk+squat clean+front squat+split jerk
2x(1+2+1+2+1) 70%
2x(1+1+1+1+1) 75%
Clean pull: 5x2 + 10 kg
Clean deadlift: 2x5 +10 kg
Metcon:
Buy in: 100/80 cal cardio
5 rds
5 clean & jerk 85/65 kg
6 ring mu / bar mu, burpee c2b, burpee pu
Buy out: 100 du/ 200 su
Warm up:
3 sets
15/12 cal ski
12 jumping lunges
6-10 split stance strict press
10/10 side plank rotation
Strength:
Split jerk
3 reps 68%
3 reps 76%
3 reps 82%
2 reps 89%
2 reps 71%
Then
5x2 strict press 90% last week 2 RM
Metcon:
21-15-9
C2B / pull up/ ring row
Double tap burpee
Immediately:
21-15-9
Wall ball 15/9 12/8 kg
Med ball sit up 14/9
Accessory:
Emom 12’
10 Incline dumbell bench
12 rear delt fly
20-30 banded face pull
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