Warm up: 3 sets 15/12 cal cardio 20 banded face pull 10/10 side lunge 30” hollow rock Strength: High hang snatch + Snatch + Ohs 2x(1+1+2) 72-75% 2x(1+1+1) 77-80% Front Squat: 5×3 75% Metcon: 40-30-20 Muscle snatch 35/25 kg 8-6-4 DBall – sand bag clean over 70/45 kg Accessory: 4 sets: 10/10 crossbody…
Warm up: 3 sets: 15/12 cal cardio 20 medball jumping squat 10/10 single arm upright row 20 knee tuck Strength: Squat clean+split jerk+squat clean+front squat+split jerk 2x(1+2+1+2+1) 70% 2x(1+1+1+1+1) 75% Clean pull: 5×2 + 10 kg Clean deadlift: 2×5 +10 kg Metcon: Buy in: 100/80 cal cardio 5 rds 5 clean & jerk…
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…
