Warm up:
3 rds
15/12 cal cardio
20 glute bridge pause top
10/10 single arm dumbbel upright row
20 heels over db-kb
Strength:
Squat clean + split jerk + squat clean + front squat + split jerk
2x(1+2+1+2+1) 80%
2x(1+1+1+1+1) 85%
Emom 9’
8 Back Squat 60-65%
3 clean pull +10 kg
4 clean deadlift +10 kg
Metcon:
100 cal ski/row
80 box step over
60 lateral burpee over dumbell
40 alt one arm snatch 20-30/10-22,5
20 overhead dumbell squat
Accessory:
4 rds
20-25 triceps band
5/5/5 IYT prone
Warm up:
3 rds
15/12 cal cardio
5 inchworm
10 wall squat
6/6 one arm ring row
Strength:
E2x5
20 Heavy renagade row
Metcon:
4 rds
1000 m run
20 strict press 40/25 kg
8 sand bag / d-ball clean
10 sand bag / d-ball squat
10 pull up
10 strict hspu / 15 kipping
Warm up:
15/12 cal row
10/10 lunge
6-10 push up hold top 2s
8 hanging leg raise
Strength:
Bench press
Build to a set of 5
Then:
4x5 85-90 %
4x10 dumbell incline bench press
Metcon:
30-20-10
Cal assault bike
wall ball 9/6 kg
weight sit up
Accessory:
3 sets
10 dumbell fly
10 rear delt fly
20 banded face pull
Warm up:
3 sets
15/12 cal cardio
20 banded good morning
5/5 windmill
30” hollow rock
Strength:
4 sets
5 deadlift 76%
5 seated box jump
Emom 5”
30” skeater jump
Metcon:
Cal row
Heavy Am kb swing 32/24kg
Accessory:
4x
10 hamstring walk
10 sttb
Warm up:
15/12 cal row
10/10 cossack squat
20 band pull apart
40 sec plank
Strength:
High hang snatch + squat snatch + overhead squat
2x(1+1+2) 82-85 %
2x(1+1+1) 85-90 %
Front squat: 5x3 80 %
Metcon:
6-5-4 rounds of cindy
6-5-4 Squat or power snatch (70%)
Cindy: 5 pull up + 10 push up + 15 squat
Accessory:
4 sets
10 dumbell drag curl
30/30 side plank
Warm up:
3 min cardio
Emom 6’
8 toes up dumbell rdl
16 heels over db kb
50 single under
Strength:
Every 4 min x3 =12 min
max rep deficit push up
30 rest
10 double kb hang snatch 24/16 kg
Metcon:
Level 1 Emom 40 (macho man barbell)
Level 2 Emom 28 (macho man kb)
1: 15 cal row
2: 15 Weight sit up
3: 14/11 cal aab bikeerg
4: 1 rd macho man ( 3 power clean + 3 front squat + 3 push jerk)
Accessory:
4 set:
1min plank
30 bicycle crunch
Warm up:
3 rds
15/12 cal cardio
10/10 upright row
10 goblet squats
30” hanging knee tuck hold
Strength:
Squat clean + split jerk + squat clean + front squat + split jerk
2x(1+2+1+2+1) 75%
2x(1+1+1+1+1) 80%
Emom 6’
3 Back Squat 67,5-72,5%
Metcon:
2-2-2-3 minutes on 1 min off
2 rope climb
10/7 cal row ski aab
in remaining time max overhead squat 60/40 kg
Accessory:
4 sets
10/10 one arm dumbell triceps
10/10 one arm dumbell bench row
Warm up:
3 set
15/12 cal cardio
10/10 single leg glute bridge
10 sots press empty barbell
30” hollow hold
Strength:
Strict press: Build to 1 RM
10 reps 50 %
8 reps 60%
4 reps 65%
3 reps 72%
2 reps 78%
4-5 x1 reps 84-90-96-102-103+ %
Emom 6’
2 Split Jerk 55-60%
Metcon:
30 clean & jerks 50/35 kg
10 ring mu
10 bar mu
10 burpee pull up
30 snatch
Level 2:
30 clean & jerk 30-40/15-25 kg
2 rds
15 ring row
15 ring push up / push up / hrpu
1 rds
10 burpee pull up / burpee jumping pull up
30 snatch
Accessory:
4 sets
8-12 Z-press
12 dumbbel fly
Warm up:
3 sets
15/12 cal row
10/10 suitcase deadlift
10 ring row 2 sec top
10 straight leg sit up
Strength:
4 set:
6 deadlift 72%
6 seated box jump
Emom 5’
30 sec jumping lunges
Metcon:
4 rds
100 du
10 strict pull up
15 push press double kettlebell 24/16
2 peg board / 10 renegade row
Acessory:
4 set:
25 seated hamstring curl
25 ghd hip extension
Warm up:
15/12 cal row
12 medball jumping squat
10 rear delt fly
15/15 side plank hip touch
Strength:
High hang snatch + squat snatch + overhead squat
2x(1+1+2) 79-82 %
2x(1+1+1) 82-85 %
Front squat: 5x3 77 %
Metcon:
Hand stand push up
Front squat 70/45 kg
Bar facing burpee
Accessory:
4 sets
10 ez bar curl
30” hollow rock
12 ab wheel
15 v-up