Warm up: 3 sets 15/12 cal aab 8/8 lateral box step 10 sots press :30 ohs bottom hold Strength: Squat snatch 2×2 @76% 2×1 @71% snatch pull to hold + snatch pull 3×1+1 @80-85% Metcon: 4 rds 5 power snatch 67,5 % 15 chest to bar 20 single leg box step over…
Warm up: 3 sets 50 jumping jack 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 15/12 cal cardio 2: 10 Double Kettlebell swing 24/16 3: 15 abs roll 4: 10 renegade row + push up 5: 12 back squat 60/40 kg 6: 25 ghd back extension 7: rest …
Warm up: 15/12 cal row 15 goblet squat 15 banded upright row :30/:30 side plank Strength: Back squat 1×3 @55 % 1×3 @59% 2×3 @63% Front squat 1×3 @55% 1×3 @59% 2×3 @63% Metcon: Amrap 4’ 30 burpee 40/30 cal row 30 alt pistol 3 rope climb rest 2…
Warm up: 3 rds 15/12 cal 20 banded good morning 10/10 single arm ring row :40 front plank Strength: 3×10 strict press banded kettlebell on barbell 3×10/10 top down gorilla row 2x Max unboken Diamond push up Metcon: 3 rds 30 m dual kettlebell front rack carry 24/26 20 cal row 10 push press 5 wall…
Warm up: 3 sets 15/12 cal row 8/8 side lunge 8 split stance strict press (empty bb) 16 candlestick toe touch Strength: Squat clean + split jerk + squat clean + split jerk 3 x (1+1+1+1) 80% Squat clean + split jerk 2 x (1+1) 85% Deadlift: Emom10 2 reps 65% Metcon:…
Warm up: 3 sets 15/12 cal row 20 plate hop 10/10 single arm dumbbell upright row 16 heels over db-kb Strength: Squat snatch: 2×2 @78% 2×1 @78% Snatch pull to hold + Flotating Snatch pull + Snatch pull 3x(1+1+2) @86-91% Metcon: Every: 2:00 x 12:00 (6sets) 15 wall ball 9/6kg 12 Hang…
Warm up: 3 sets 15/12 cal cardio 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 50 du / 100su 2: 10 Kettlebell thruster 24/16 3: 15 ttb 4: 20 ring dip / ring push up 5: 12 lunges 60/40 kg 6: 25 ghd back extension 7: rest …
Warm up: 3 sets 15/12 cal aab 10/10 rotating lunge 5 inchworm :30 front plank shoulder tap Strength: Front Squat 1×10 @57% 1×8 @67% 1×6 @71% 1×4 @76% Back Squat: 1×5 @60% 3×5 @70% Metcon: Amrap 4 8 shuttle run 7,5 – 7,5 m = 15 m = 1 rep 6 bar…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 hollow hold Skill / Strength: 8 sets 2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom 5 sets 1 RM 50% SHSPU 3×10 Dumbbell bench press Metcon: 4…
Week 3. Warm up: 3 sets 15/12 cal row 20 bodyweight lunge 15 banded face pull 12/12 side plank hip touch Strength: Squat clean + Split jerk + Squat clena + Split jerk 3x(1+1+1+1) 78% Squat clean + Split jerk 2x(1+1) 83% Deadlift: Emom 10′ 2 reps 60% Metcon: For time:…
