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Warm up: 3 sets 10 ghd back extension 20 jumping lunge 10/10 single arm banded rear delt fly   Strength: 7×1 tempo back squat @55% :05 pause   Metcon: Emom 28′ 1: 75 du 2: 4-6 D-ball 3: 1 legless rope climb 4: rest   Streching

Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish   Strength: Emom 3′-5′ 1 squat snatch @75%   3 position snatch deadlift 3×1-3 pause :05 @80%   Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row   rest 2′  …

Warm up: 3 sets 1 min row 8/8 scorpio 10 scapula pull up :45 plank twist   Strength & Metcon: Emom 35′ 1 min: 8-12 Bench press 3/4 -1/1 Body weight 2 min: 6-8 / 6-8 windmill 3 min: 10-15 hspu 4 min: 10-15 pull up 5 min: 15-20 ghd sit up 6 min: 8-12 barbell bench row 7…

Warm up: 3 sets 15/12 cal row 10/10 lateral step up 20 Band pull apart :30 banded deadbug   Strength: Back squat: 5×1-3 @80% Front squat: 3×10 @50%   Metcon: Amrap 4′ 600 / 500 m row 25 burpee box jump over 20 power clean 60 / 40 kg 15 overhead squat  60 / 40 kg…

Warm up: 3 sets 15/12 cal ski 10/10 single leg glute bridge 8 ring row 20 knee tuck up   Skill: 6 sets of Amrap 1:15′ rest 1:15 200/180 m ski Max rep burpee ring mu / bar mu / pull up   Strength: 5×6 Bambo bar strict press 75-80%   Metcon: Amrap10′ 10/8 cal aab…

Week 12.   Warm up: 3 sets 15/12 cal cardio 15 banded front squat 10/10 single arm dumbbell pright row :30 flutter kick   Strength: Squat clean + Split jerk 3x(1+1) @75 % Clean pull: Emom 8′ Min 1-4 min: 2 reps @85% Min: 5-8 min: 1 rep @88%   Metcon: 24 t2b 16 dumbbell…

Warm up: 3 min aab 3sets 20 jumping lunge 8 straight leg sit up 20 plate hop   Strength: Pause front squat: :02 at the bottom of each rep 2×3 @63% 1×3 @68% 1×3 @72%   Metcon: Every 2:00 x 32:00 (8 sets) 1: 14/11 aab + 8 shoulder to overhead 2: 7,5 m front…

Warm up: 3 sets 15/12 cal ski 10 good morning empty barbell 6/6 kettlebell windmill :30 Arch to hollow hold   Strength: Squat snatch Build to heavy single 1 RM today Snatch pull: 2×1 +20kg   Skill: Establish a set of max unbroken ring mu or bar mu   Metcon: 21-15-9 100 / 60kg Deadlift…

Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee   Strength & Metcon: 4 rds 25 cal cardio 10 shoulder press  45 / 30 kg   4 rds 25 cal cardio 15 push press 55 / 35 kg   4 rds 25 cal cardio 20 push jerk 65 /40 kg…

Warm up: 3 sets: 15/12 cal row 12 goblet squat 8/8 single arm ring row :30 Front plank shoulder tap   Strength: Back Squat: 1×8 @62% 1×6 @71% 1×4 @81% 1×4 @86%   Front Squat: 1×5 @70% 1×4 @80% 2×3 @85%   Metcon: Amrap 7′ 800 m run / 1000 m row in remaining time…