Warm up: 3 sets 15/12 cal aab 10/10 single leg glute bridge 12 banded Z-press 16 starfish Skill / strength 8 sets strict hspu 2 tempo negativ 1-3” deficit :05 sec 4 set strict hspu 60% 4 x 8 dumbbell bench press Metcon: 3 rds 30 m hswlk / 60 m bear walk…
Week 7. Warm up: 3 rds 15/12 cal row :45 monster walk 10 barbell upright row 15/15 side plank hip touch Strength: Squat clean + Split jerk Build to a heavy double for the day 80% Clean Pull: :30 x10=5min 2 reps 85% Metcon: 3 rds 21 bar facing burpee 15…
Warm up: 3 rds 15/12 cal 10/10 cossack squat 10 ring row :02 at pause top pos. 16 starfish Strength: Back squat 1×8 @62% 1×8 @67% 1×6 @75% 1×6 @81% Front squat 1×5 @60% 1×5 @70% 1×5 @75% 1×5 @80% Metcon: Amrap 5’ 24 alt pistol 20/15 cal aab 6 wall walk…
Warm Up: 15/12 cal skierg 50 single under 10/10 single arm ring row :30 banded deadbug Skill / Strength: 10 min Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up Rx: Max unbroken ring or bar muscle up 3 sets: 3x 5-8 Ring or Bar mu 4×8 strict press @58-68%…
Warm up: 3 rds 15/12 cal row 10 goblet sq 15 banded face pull :30/:30 pallof press Strength: Squat clean + split jerk + squat clean + split jerk 2 x (1+1+1+1) @83% 3 x (1+1) @85-90% Emom 8’ 1-4 rds: 2 reps @73% 5-8 rds: 1 reps @76% Metcon: For time:…
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
Warm up: 3 sets 15/12 cal row 10/10 half knee soulder pree 10 goblet sq 5 half burpee Skill / Practice / Strength: 8-10 min Ring mu, bar mu, du, hswlk, practice 5 rds 6 shoulder press with barbell Metcon: Every 3 min x 5 5 Power clean 60/40 kg 5 Thruster 60/40 kg…
Warm up: 15/12 cal row 10/10 suitcase deadlift 15 band pull appart :30 banded psoas march Strength: Front squat 1×10 @57% 1×8 @62% 1×6 @67% 1×6 @71% 1×6 @76% Back squat 1×5 @60% 1×5 @70% 2×5 @75% Metcon: Amrap 5’ 60 du / 120 su 10 power clean & jerk 60/40 kg…
Warm up: 3 sets: 15/12 cal aab 15 banded good morning 8/8 single arm kettlebell bottoms up press 10 straight leg sit up Skill / Strength: 8 sets: 2 tempo negatives t 1-3″ deficit (tempo :05) 3x strict handstand push up 60% / box pike push up / dumbbell z-press Bench press: 4×8 58-68%…
Week 5 Warm up: 3 sets: 15/12 cal row 20 banded glute bridge 8 jerk stace strict press w bb 12/12 side plank rotation Strength: Squat clean + split jerk + squat clean + split jerk 3x(1+1+1+1) 80 % Squat clean + split jerk 2x(1+1) 85 % Deadlift: :45×6=8sets 1-4 sets 2…
