Warm up: 3 min cardio 2 sets 10 snatch grip rdl 10 Hang muscle snatch 5 snatch balance :30-1:00 OHS bottom hold Strength: 3x(1+5) Squat snatch + sots position Squat snatch 3×1 @70-75% 2×1 @75-80% Metcon: Amrap 15′ 32 cal cardio 8 deadlift 100/60kg 4 wall walk Accessory: 3 sets: 10 dumbbell…
Wu: 3:00 cardio 2 sets 10/10 pec strech on rig 10 banded press 10/10 lat strech on rig 10 alt lunge w/lateral flexion Strength: 5×3 strict press @75-85% Metcon: 2 sets: Amrap 3′ 8 dumbbell snatch 22,5/15kg 4 burpee box jump overs rest 1:00 Amrap 3′ 8 db havng clean and jerk 8…
Warm up: 3:00 Cardio 2 sets: 5 snatch dl + 5 Snatch pull + Muscle snatch + 5Power Sn + Ohs + 5 Snatch Strength: Emom 15′ 1: 10 power snatch 45/30 kg 2: 15/12 cal cardio 3: rest Metcon: 3 rds 600/500 row 25 t2b 15 Power clean 60/40kg Accessoy: 3…
Warm up: 3 sets: 1:00 row 10/10 pec strech on rig 10/10 banded external rotation :30 montain climber Skill: 4 sets: 2-4 wall walk 15 m double kettlebell overhed carry 7,5-15 m hand stand walk 15 m overhead carry 2-4 wall walk Metcon: 40-30-20-10 Wall ball 9/6kg Lateral burpee box jump over …
Warm up: 3 min cardio 2 sets 10/10 posterior hip strech 10/10 forward lunge 10/10 front rack openers 10/10 side plank hip touch Strength: Emom 10′ Squat clean & jerk 1+1 @75-85% Back squat: Build to 1 RM Metcon: 3 sets 50 du / 100 su 10 hspu 20 single dumbbell box…
Warm up: 2 min cardio 2 sets: 10/10 anterior hip pulse on box 10/10 adductor strech on box 10/10 posterior hip strechon box 10/10 pec strech on rig 10/10 lat strech on rig 15 banded face pull 2 sets: 6 snatch deadlift 5 muscle snatch 4 power snatch 3 overhead squat 2 snatch …
Warm up: 3 sets 50 jumping jack 6 strict t2b 8 alt scorpio 8 dumbell goblet squat Strength: 4×10 barbell shoulder press behind neck climbing weight Metcon: 4 rds 10 sand bag clean and over shoulder 45-70/25-45 kg 30 m sand bag bear hug carry 10 double kettlebell thruster 24/16 kg Accessory: 4…
Warm up: 3 sets 1:00 row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Skill: 10 rds 1 rope climb 25 m farmer carry :30 rest Metcon: Emom 24-32′ Min 1: 15/12 cal row Min 2: 12 wall ball + 5-8 lateral burpee box jumps Min 3: 4-5 x 15…
Warm up: 3 min cardio 3 sets 8/8 dumbbell one leg rdl 15 hip thrust 10 barbell good morning + shoulder press behind neck 5 hindu push up Strength: 3×2 @2121 Tempo deadlift 73-83% + 8+8+8 @ 50-60 % Metcon: CFGO 20’4 30 box jump 15 clean and jerk 40/30 kg 30…
Warm up: 3 sets 1min row 10/10 pec strech on rig 10/10 banded external rotation :30 mountain climber Strength: 5×10 Bench press climbing weight Metcon: 6 rds 15 m handstand walk / 3-5 wall walk 15 wall ball 150 m inga run Accessory: 8x :20 hollow rock
