Warm up: 3 min cardio 2 sets 10/10 posterior hip touch 10/10 forward lunge 10/10 fromt rack openers 10/10 side plank hip touch Strength: Emom 12’ 1-3 min Clean pull + hang clean + squat clean + front squat + Split jerk 60% 4-6 min squat clean + front squat + split jerk 65% 7-9…
Warm up: 3 sets: 1:00 row 1:00 / 1:00 couch strech 10/10 sinlge leg glute bridge 5/5 windmill Strength: Deadlift 3×3 @73% 1×15 @45% Metcon: 5 rds 1 bar mu / burpee pull up 3 squat clean 60/40 kg 5 front squat 60/40kg 7 push jerk 60/40 kg 9 lateral burpee 11 hspu…
Warm up: 3 rds 100 simple under 10 snow angel 10 scapula pull up 10 air squat Strength: 5×8 shoulder press +10% Metcon: 3 rds 30 russian kb swing 30 goblet squat 30 abmat sit up 100 du/200 su Accessory: 3 sets 20 alt hummer biceps curls 20 triceps kicks
Warm up: 3 min cardio 2×3 muscle snatch+3ohs+3clean pull+3front squat+3 power jerk Strength: Emom 16′ 1: 5 power snatch 60% 2: 15/12 cal cardio 3: 5 power clean 60% 4: rest Metcon: Amrap 12′ 10 dumbbell snatch 22,5-15kg 15 d ball bear hug carry 20/18 cal cardio Accessory: Deficit push up 2x…
Warm up: 3 sets: 1:00 10/10 lat strech ring 3/3 single arm rope row :30 Hollow hold Skill: 3 sets: 2 rope climb 20 russian kettlebell swing 32/24 kg 2 rope climb Metcon: 6 sets: :40 cal row :20 rest :40 wall ball :20 rest :40 lateral burpee box jump over Accessory:…
Warm up: 3 min bike 2 sets 10/10 posterior hip strech 10/10 forward lunge w/florr touch 10/10 Front rack openers 10/10 Side plank hip touch Strength: Squat clean + Front sq + Split Jerk Emom 5′ 1+1+1 @60% Emom 5′ 1+1+1 @65% Back Squat 5×3 @70% Metcon: 18 c2b 15 m single…
Warm up: 3 min cardio 2 sets 45/45′ couch strech 8/8 single leg glute bridge 3 inchworm Skill: Every 3 x4 = 12min 12 lateral burpee over dumbbell 12 alt dumbbell snatch 12 pistol Metcon: Emom 32′ 1: 12/10 aab 2: 3-6 burpee bar mu / burpee pull up 3: 15/12 cal bikeerg 4:…
Warm up: 2 min cardio Amrap 5′ 8/8 one leg hip thrust 8/8 one leg romanian deadlift 15 barbell good morning Strength: Every 2 min x5 = 10 min 3 deadlift @2121 tempo 70-80% + 10-10 @50-60% Metcon: CFGO 20’2 Amrap 20′ 4 dumbbell thruster 2×22,5 / 2×15 kg 6 ttb 24 double…
Warm up: 2 min bike 3 rds 5 burpee no push up 10 light dumbbell front raises 5 light strict press Strength: 5×8 Strict press Metcon: Amrap 10 min 10 cal cardio 10 box jump /step 10 ttb / k2e / k2c Accessory: Amrap 5′ 16 dumbbells Alt biceps 16 dumbbells alt triceps…
Warm up: 3 min cardio Amrap 5′ 5 mu clean 10/10 front rack opener 5 front squat 5 strict press 5 push press 5 power jerk Strength: Every 4×3=12 min 3 clean and jerk @70-75% 9 touch and go clean and jerk 60/45 kg Metcon: Tc 15′ 6 rds 2 rope climb 12 kettlebell…
