Warm up: 3 sets 1:00 row 10/10 pec strech on rig 10/10 external rotation :30 mountain climber Skill: Emom 8′ 7,5 m + handstand walk Basic: 4 sets :40 max rep wall walk 1:20 rest :20 max rep plank shoulder tap Metcon: 4 sets: Amrap 2′ : Max cal row Amrap 2′ :…
Warm up: 3 min cardio 2 sets: 10/10 Posterior hip strech 10 sots press 20 walking lunges overhead lateral felxion Strength: Snatch: Emom 12′ 1-4 min: 1 snatch + 2 ohs 68% 4-8 min: 1 snatch + 1 Overhead squat 73% 8-12 min: 1 snatch 78% Back Squat: 1×3 @72-77% 1×2 @77-82% 1×1…
Warm up: 3 min cardio 2 sets 15 hip thrust 10 barbell good morning 10/10 one leg kb romanian deadlift Strength: Deadlift: 4×3 tempo 70-80 % + 8-6-6 @50-60% Metcon: CFGO 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell front squat 2×22,5 / 15kg Bar facing burpee then 1 rep max clean Time cap 15 min Accessory: 2-3…
Warm up: 3 sets 0:45 cardio 30 jumping jack 16 alt v ups 10 wall squat Emom 35′ 1 min: 7 Back squat 60 kg 2 min: 15 hrpu 3 min: 8 Sand bag on 4 min: 15/12 cal cardio 5 min: rest Accessory: 3 sets 20 ghd sit up 20 barbell good…
Warm up: 3 min cardio 2×5 Snatch deadlift, snatch pull, muscle snatch, power snatch, ohs, snatch Strength: 3 sets 3 snatch @75% 9 touch and go snatch 43/30 kg Metcon: 6 rds 10 deadlift 85/55kg 15 ttb 30 double under Accessory: Tempo dumbbell bench press 2×6 2020 tempo 2×15-20 no tempo
Warm up: 3 sets: 15/12 cal cardio 8/8 scorpio 6/6 cat camel 3/3 single arm rope row Strength: Shoulder press climbing heavy 2×10 2×8 2×6 2×4 Metcon: 5 rds 15 cal row 2 rope climb 6 double kb squat clean 24/16 kg Accessory: 3 sets max barbell biceps max barbell triceps 1…
Warm up: 3 min cardio + 2 sets: 10/10 posterior hip strech 10/10 forward lunge w / Floor Touch 10/10 Front Rack openers 10/10 Side plank hip touch Strength: Emom 12: 1-4 min: Low hang power clean + front squat + squat clean + split jerk @60% 5-8 min: High Hang power clean +…
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
Warm up: 3 min cardio 2 sets 10/10 posterito hip touch 10/10 forward lunge w floor touch 10/10 front rack openers 10/10 side plank hip touch Strength: Squat clean and Jerk Emom 9 1-3 min: 1+1 @60% 4-6 min: 1+1 @65% 7-9 min: 1+1 @70% Back Squat: 3×5 @65% Metcon: For time 100…
Warm up: 3 min cardio 2 sets: 15/15 hip openers 6/6 rotating lunge w/ floor touch :30 Hollow rocks Strength: 4 sets: 15 m Single arm overhead walking lunges 10-15 kipping hspu 8/8 hang dumbbell snatch rest: 2:00 Metcon: Emom 32: 1: 10 / 8cal ski 2: 15 wall ball 3: 15/12 cal…
