Warm up: 15/12 cal row 10/10 Single leg dumbbell Rdl 8 ring row 20 heels over db-kb Strength: Back Squat Build to 3 RM Front squat 1×5 @61% 1×5 @66% 1×5 @71% 1×5 @75% Metcon: Amrap 6′ 20 Alt pistol 6x5m hswlk 6×10 bear walk 40/32 cal row rest 2′…
Week 9 Warm up: 15/13 cal cardio 16 jumping lunge 20 banded face up 12/12 side plank hip touch Strength: Squat clean + split jerk 2 x 2+1 @84% 3 x1+1 @85-90% clean pull: Emom 10 2 reps 90% Metcon: For time 400 m run 30 burpee box jump over 20 d-ball…
Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump Strength: Tempo back squat 7×1 @50% pause :05 Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest Accessory: Emom 6′ :15-:30 ghd…
Warm up: 3 sets 15/12 cal row 8 overhead squat empty barbell 8 hang muscle snatch empty bb :30/:30 side plank Strength: 3×2 @70% Emom 5′ 1 rep @75% 3 position snatch deadlift 3×3 :02 pause +10 kg Metcon: 21-15-9 Hspu / pike push up ghd sit up / weighted sit up…
Warm up: 3 sets 50 jumping jack 10 russian babymakers 10 hand climb Strength+Cardio 5 rds 20 cal assault bike 10 chin up 5rds 20 cal row 10 bench press 50-80/25-45 kg 5 rds 20 cal skierg 10 bench row 50-80/25-45 kg 5 rds 20 cal bikeerg 10 incline dumbbel bench…
Warm up: 3 sets 15/12 cal row 10/10 side lunge 5 inchworm :30 hollow rock Strength: Front Squat 2×5 @57% 2×5 @61% 2×5 @65% Back Squat 2×5 @57% 2×5 @61% 2×5 @65% Metcon: Amrap 4′ 400 m run / 500m row 90 du / 180 su 30 dumbbell snatch 22.5 / 15…
Week 8. Warm up: 15/12 cal skierg 50 single under 10 band pull apart 10/10 side plank rotation Strength: Banded kettlebell strict press 4×8 3×10/10 Top down Gorilla row 2x max reps diamond push up Metcon: 45 t2b 9 d-ball / sand bag clean 30 chest to bar 6 d-ball / sand bag…
Warm up: 3 rds 15/12 cal row 10 goblet sq 15 banded face pull :30/:30 pallof press Strength: Squat clean + power jerk + hang squat clean + split jerk 4x (1+1+1+1) @70-80% 2 x (1+1) @80% Emom 8’ 1-4 rds: 2 reps @78% 5-8 rds: 1 reps @81% Metcon: For time: 400…
Warm up: 15/12 cal row 10 barbell good morning 10 dumbbell upright row 20 knee tuck Strength: Squat Snatch Build to a heavy double for the day 75%+ snacth pull: 3×3 @96-101% Metcon: 1600 m run / 2000 m row / 4000 m bikeerg 100 kettlebell swing 24/16 kg 100 box jump / step down…
Warm up: 3 sets 15/12 cal ski 5/5 lunge to step up 20 banded face up :40 front plank Strength: Build to 3 Rm front squat Back squat: 5 reps @68% 5 reps @72% 5 reps @76% 5 reps @80% Metcon: Amrap 5’ 30/22 cal row 22,5 m hswlk / 50 m tiger…
