Warm up: 3:00 row 3 sets 12 toes up rdl 12 jumping air sq 30/30’ side plank Strength: Tempo front squat : 3 sec 1×3 62% 1×3 67% 1×3 71% Metcon: Emom 28’ 15/12 aab 15 ttb 7,5 m-7,5 m shuttle run 10 wall bal 15/9 kg Accessory: 4×1 min plank
Warm up: 3 sets 15/12 cal ski 10/10 Single leg glute bridge 8 sots press 15 v up Strength: Squat snatch 4×2 75% Snatch pull to hold + Floating Snatch pull + Snatch pull 3x(1+1+2) 83-88% Metcon: 5000/4000 m row Every 2:00 5 Box jump 75/60 cm + 5 burpee Accessory: 3x(:40-1:00)…
Warm up: 3 sets 15/12 cal cardio 8/8 scorpio 10/10 one arm romanian dl 30″ hollow rock Strength: E3′ x 5 8-12 Bench press 8-12 chin up Metcon: E5′ x 4 20 cal AAB 15 Hspu 15 T2b 20 Box jump Accessory: 3 sets max band triceps extension max barbell biceps 1-2min rest
Warm up: 15/12 cal cardio 10/10 suitcase deadlift 10 ring row :02 pause at top :30 hollow hold Strength: Back squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Front squat 1×5 61% 1×5 66% 1×5 71% 1×5 75% Metcon: Amrap 4′ 20/16 cal ski 4 rope climb rest…
Warm up: 15/12 cal skierg :30 / :30 lateral monster walk 20 band pull apart 20 knee tuck (slow) Strength: 4 sets 10/10 Single arm ring row :30 rest 6-10 Strict Ring :30 Rest :30 – :45 Hollow hold 3 x :45 – 1:00 Dead hang ring or bar 3×10 Strict Press 55-65…
Week 2 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) 75 % Squat clean + split jerk 2 x (1+1) 80 % Deadlift: Every…
Warm up: 3 sets 15/12 cal row 20 glute bridge 10/10 single arm dumbbell upright row :30 hollow hold Strength: Squat snatch 4×2 (73%) Snatch pull to hold + floating snatch pull + snatch pull 3x(1+1+2) 83-85% Metcon: 6 rds 9 power clean 70/48 kg 50-60/25-40 kg 3 wall walk Accessory: Seated…
Warm up: 3 sets 15/12 cal Assault bike 10/10 Single leg dumbbell RDL 20 Banded face pull :30 Front plank shoulder tap Strength: Front Squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Back Squat: 1×5 68% 1×5 72% 1×5 76% 1×5 80% Metcon: Amrap 4′ 24 wall ball 9/6kg…
Warm up: 15/12 cal skierg 20 banded good morning 10/10 single arm kettlebell strict press 20 heels over db-kb Skill / Strength: 5min Establish a Set of Max Unbroken Strict Handstand Push Up / Box Pike Hspu / Hspu practice 3 sets Strict Hspu 50% Bench Press: 3×10 (55-65 %) Metcon: 3…
Week 1 / Block 1 Warm up: 3 sets 15/12 cal 20 Bodyweight lunge 20 Band pull apart :30/:30 Pallof Press Strength: Squat clean + Split Jerk + Squat Clean + Split Jerk 3 x (1+1+1+1) 73% Deadlift: :30 x 5 min (10 sets) Metcon: For Time: 15 Hang power snatch…
