2025

Warm up: 3 rds 15/12 cal cardio 10/10 suitcase deadlift 5 strict hanging leg raise 20 plate hop   Strength: 4 sets 15-20 ring row 15 dumbell bench press   Emom 28: 15 cal ski/row 15 weight sit up 15 burpee   Accessory: Streching  

Warm up: 3 sets: 15/12 cal cardio 20 plank jack 30 sec wall sit 10/10 one arm upright row   Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80%   3 x 15 Back Squat climbing weight   Metcon: 3 rds 100 Du /200 su 10 alt devils press 22,5/15 kg 20 pull up…

Warm up: 3 set: 10/10 db one leg rdl 5 inchworm + snow angel 10/10 donkey kicks 5/5 db clean & press 10 frog pump   Emom 6’ x 6 = 36 min 3 cluster 60/40 kg  5 thruster 200 m run / 300 m row 6 sand bag clean  9 toes to bar 200…

Warm up: 3 sets 15/12 cal row 10/10 Bodyweight lunge 8 split stance strict press empty bb 16 Starfish   Strength Power jerk + Split Jerk  Emom 6 ‘ 1 + 1 (65-70%)   3×1 Strict Press 80-90 %   Metcon: 18-15-12-9-6-3 Double tap burpee Wall ball 9/6 kg 400 m run   Accessory:  3…

Warm up: 3 sets 15/12 cal cardio 20 glute bridge 5 inchworm 10/10 pallof press   Strength: 4 sets 10 Romanian deadlift 40-70 kg 15 Glute bridge with barbell 20 Banded good morning   Metcon: 3 rds 500 m run / 600 m row 20 double kettlebell clean and jerk 20/12 500 m row 30 m…

Warm up: 3 rds 15/12 cal cardio 20 glute bridge 10/10 single arm ring row 30 sec ohs empty bb / front squat   Strength: High hang squat snatch + squat snatch + overhead squat 2x(1+1+1) 67-70 kg Front squat: 3×3 70 %   Metcon: 21-18-15-12  front squat 7-6-5-4  bar mu / burpee pull up  …

Warm up: 3 rds 15/12 cal cardio 10/10 bodyweight bulgarian split squat 20 band pull apart 50 du / 100 su   Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 73% 2x(1+1+1+1+1) 78%   Emom 8’ 3 reps Back Squat 65-70%   Metcon: 3 rds 80 Du /160 su 40 wall ball 9/6 kg 20…

Warm up: 3 rds 50 du/100 su 5 hindu push up 3 wall walk 12 alt v-ups   Strength:   Emom 35’: 1 min: 10 Bench Press 50% 2 min: 20-25 ghd 3 min: 10 chin up 4 min: 10 back squat 60/40 kg 5 min: 10 shoulder press 40/30 kg 6 min: 10-15 kb…

Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 8 split stance strict press 12/12 pallof press   Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2×2 reps 87-92% 2 reps 71% Then 5×2 strict press 90% + last week 2 RM   Metcon: 30-20-10 Box jump over/step down…

  Warm up:  3 sets 15/12 cal cardio 10 toes up dumbell rdl 10/10 single arm ring row 12 straight leg sit up   Strength: 4 rds 6 deadlift 72% 6 straight leg box jump step Emom 6’ 0:20 jumping box step   Metcon: 3 rds 1000 m row 20 hspu 500 m row 20…