Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
Warm up: 3 min cardio 2 sets 10/10 posterito hip touch 10/10 forward lunge w floor touch 10/10 front rack openers 10/10 side plank hip touch Strength: Squat clean and Jerk Emom 9 1-3 min: 1+1 @60% 4-6 min: 1+1 @65% 7-9 min: 1+1 @70% Back Squat: 3×5 @65% Metcon: For time 100…
Warm up: 3 min cardio 2 sets: 15/15 hip openers 6/6 rotating lunge w/ floor touch :30 Hollow rocks Strength: 4 sets: 15 m Single arm overhead walking lunges 10-15 kipping hspu 8/8 hang dumbbell snatch rest: 2:00 Metcon: Emom 32: 1: 10 / 8cal ski 2: 15 wall ball 3: 15/12 cal…
Warm up: 2 sets 15/12 cal cardio 10/10 pec strech on the rig 10/10 lat strech on the rig 10/10 one leg glute bridge 10/10 one leg romanian deadlift Strength: 4×3 Deadlift @70-80 % 8-6-6 @45-55 % Metcon: Amrap 15 15 T2b 10 box jump over / step down 5 wall walk …
Warm up: 15/12 cal cardio 8/8 scorpio 12 hip thrust 10 scapula pull up 10/10 posterior hip strech Strength: Every 7 min x5 = 35 min 10 bench press bw / 0,75 bw 10 chin up 10 back squat bw 10 ring dip 10 bench row bw Accessory: 3 sets: 1:30 max distence row rest :30
Warm up: 3 min cardio Then 2×5 clean deadlift 2×5 muscle clean 2×10/10 Front rack opener 2×5 front squat 2×5 strict press 2×5 push press 2×5 power jerk Strength: 3 Clean and jerk 70-75 % 15 Touch and go clean and jerk 45/30 kg Metcon: 800 m run / 1000 m row 20…
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 push press Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…
Week 2. Warm up: 2min aab, row, skierg 2 sets 10/10 posterior hip strech 10 sots press pvc or BB 20 walking lunge overhead lateral flexion Strength: Emom 12′ Min: 1-4 high hang snatch + squat snatch + overhead sq 65% Min 4-8: Hang snatch + Squat snatch 70% Min 9-12: Squat snatch…
Warm up: 3:00 bike 2sets: 1:00/1:00 couch strech 10/10 single leg glute bridge 5 inchworm Metcon: Emom 40′ 1: 12/10 AAb 2: 10 burpee box jump overs 3: 15/12 cal row 4: 15m front rack walking lunge Accessory: 4 sets: 15/15 m oh carry 15 weighted sit up
Warm up: 2 sets 1:00 min row 10/10 resisted hip flexor contraction 10/10 lat stretch on rig 5/5/5 air sq/narrow sq/wide stance sq 12 front rack openeres 5 muscle clean 5 front squat 5 jerks Strength: Deadlift 4×2 @70-80% + 8-6-4-2 @45-55% Metcon: 12 squat clean & jerk 50-75/25-50 kg 36 c2b 48…
