Warm up: 3 sets 15/12 cal ski 12 jumping lunges 6-10 split stance strict press 10/10 side plank rotation Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2 reps 89% 2 reps 71% Then 5×2 strict press 90% last week 2 RM Metcon: 21-15-9 C2B / pull up/ ring…
Warm Up: 15/12 cal cardio 10 toes up RDL empty bb 5/5 wimdmills 20 heels over db-kb Strength: 4 sets 8 deadlift 68% 8 straight leg box jump Emom 6′ 0:20 skater jump Metcon: 3 rds 1000 m row 30 m hswlk / bear wlk 300 m row 15 squat 60/40 kg…
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg hip thrust 20 band pull apart 20” L-sit, hanging tuck Strength: High hang squat snatch + Squat snatch + Overhead squat 2x (1+1+2) 70-73% 2x (1+1+1) 74-77% Front squat: 5×3 71% Metcon: 30-20-10 Thruster 40/30 kg 5-4-3 rope climb Accessory: 3…
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg rdl 10 ring row pause top hold 30 sec hollow hold Strength: Squat Celan+split jerk+squat clean+front squat+split jerk 2x (1+2+1+2+1) 65% 2x (1+1+1+1+1) 70% Back Squat : Emom 6: 3 reps 65-70% Metcon: 5 rds 15/12 cal row 1 rope climb 10…
Warm up: 3 sets 12 scorpions 12 deadbug 24 m bear walk Metcon: Amrap 40’ 1000 m run / 1200 m row 50 push press 40/30 kg 50 sit up 50 bench row 40/30 kg 50 plank twist 50 bench press 60/40 kg / floor press w. Dumbell/ plate 50 back squat 60/40 kg…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90% Metcon: Nancy 5 rds 400…
Warm up: 3 sets 15/12 cal cardio 10 arch rock 20 banded face pull 30/30 side plank Strength: 4 sets 9 deadlift 65% 9 straight leg box jump Emom 6’ 20 sec jumping lunges Metcon: 2000 m Row Baseline Test Then: 2 rds 45 hrpu 30 db kb clean 24/16 kg 15 strict…
Warm up: 3 rds 15/12 cal row 20 bodyweight lunges 10/10 single upright row 20 russian twist Strength: High hang snatch + Snatch + Ohs 2x (1+1+2) 67-70 % 2x (1+1+1) 72-75 % Front squat 5×3 67% Metcon: 40-30-20 Burpee 12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull…
Warm up: 3 min cardio /run, row, ski, bike/ 3x 10 jumping air squat 20 heels over db-kb 10/10 single arm upright row Strength: Squat clean & Jerk: 3x/1+1/ 80% Deadlift: 3×5 50-60-70 % Metcon: Emom 28’ -15/11 cal bike -8-12 SHSPU, x 1,5 push up -1 round macho man /3pcl+3fsq+3jerk/ rx: 70/50…
Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’ Hanging knee tuck up hold Strength: Back Squat: 3×3 70% Front Squat: 3×5 65% Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up Accessory: 4×10-15 banded assist strict chest…
