Warm up: 2 sets 15/12 cal cardio 10/10 pec strech on the rig 10/10 lat strech on the rig 10/10 one leg glute bridge 10/10 one leg romanian deadlift Strength: 4×3 Deadlift @70-80 % 8-6-6 @45-55 % Metcon: Amrap 15 15 T2b 10 box jump over / step down 5 wall walk …
Warm up: 15/12 cal cardio 8/8 scorpio 12 hip thrust 10 scapula pull up 10/10 posterior hip strech Strength: Every 7 min x5 = 35 min 10 bench press bw / 0,75 bw 10 chin up 10 back squat bw 10 ring dip 10 bench row bw Accessory: 3 sets: 1:30 max distence row rest :30
Warm up: 3 min cardio Then 2×5 clean deadlift 2×5 muscle clean 2×10/10 Front rack opener 2×5 front squat 2×5 strict press 2×5 push press 2×5 power jerk Strength: 3 Clean and jerk 70-75 % 15 Touch and go clean and jerk 45/30 kg Metcon: 800 m run / 1000 m row 20…
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 push press Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…
Week 2. Warm up: 2min aab, row, skierg 2 sets 10/10 posterior hip strech 10 sots press pvc or BB 20 walking lunge overhead lateral flexion Strength: Emom 12′ Min: 1-4 high hang snatch + squat snatch + overhead sq 65% Min 4-8: Hang snatch + Squat snatch 70% Min 9-12: Squat snatch…
Warm up: 3:00 bike 2sets: 1:00/1:00 couch strech 10/10 single leg glute bridge 5 inchworm Metcon: Emom 40′ 1: 12/10 AAb 2: 10 burpee box jump overs 3: 15/12 cal row 4: 15m front rack walking lunge Accessory: 4 sets: 15/15 m oh carry 15 weighted sit up
Warm up: 2 sets 1:00 min row 10/10 resisted hip flexor contraction 10/10 lat stretch on rig 5/5/5 air sq/narrow sq/wide stance sq 12 front rack openeres 5 muscle clean 5 front squat 5 jerks Strength: Deadlift 4×2 @70-80% + 8-6-4-2 @45-55% Metcon: 12 squat clean & jerk 50-75/25-50 kg 36 c2b 48…
Warm up: 3:00 Skierg 2×5 Snatch Deadlift 2×5 Snatch Pull 2×5 Muscle snatch 2×5 Power snatch 2×5 Ohs 2×5 Squat snatch Strength: 3 sets 3 snatch @75% 15 Touch and go Snatch 35/25 kg Metcon: Amrap 6′ 3-3-3-6-6-6-9-9-9–12-12-12…. Power clean 60-85/35-55kg Strict HSPU / HSPU / Pike Push up / hand realese push…
Warm up: 3 sets: 1 min row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Strength: Emom 12 – 6-8 bench press (heavy) – 12 chin up Metcon: Amrap 4 x 4 rds (rest btw sets 1min) 200 m run 12 devils press 2×22,5kg / 15 kg 60 double…
Week 1. / Block 1. Warm up: 3 min cardio 2 sets 10/10 Posterior Hip strech 5/5 Posted Single leg dumbbell deadlifts 5/5 side lunges Strength: Emom 12′ Minutes: 1-4 Low hang Power clean + Front squat + Squat clean + Split Jerk 1+1+1+1 / 55% Minutes 5-8 High hang power clean + squat…
