Warm up: 3:00 Skierg 2×5 Snatch Deadlift 2×5 Snatch Pull 2×5 Muscle snatch 2×5 Power snatch 2×5 Ohs 2×5 Squat snatch Strength: 3 sets 3 snatch @75% 15 Touch and go Snatch 35/25 kg Metcon: Amrap 6′ 3-3-3-6-6-6-9-9-9–12-12-12…. Power clean 60-85/35-55kg Strict HSPU / HSPU / Pike Push up / hand realese push…
Warm up: 3 sets: 1 min row 10/10 lat strech ring 3/3 single arm rope row :30 hollow hold Strength: Emom 12 – 6-8 bench press (heavy) – 12 chin up Metcon: Amrap 4 x 4 rds (rest btw sets 1min) 200 m run 12 devils press 2×22,5kg / 15 kg 60 double…
Week 1. / Block 1. Warm up: 3 min cardio 2 sets 10/10 Posterior Hip strech 5/5 Posted Single leg dumbbell deadlifts 5/5 side lunges Strength: Emom 12′ Minutes: 1-4 Low hang Power clean + Front squat + Squat clean + Split Jerk 1+1+1+1 / 55% Minutes 5-8 High hang power clean + squat…
Warm up: 3 sets 10 ghd back extension 20 jumping lunge 10/10 single arm banded rear delt fly Strength: 7×1 tempo back squat @55% :05 pause Metcon: Emom 28′ 1: 75 du 2: 4-6 D-ball 3: 1 legless rope climb 4: rest Streching
Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish Strength: Emom 3′-5′ 1 squat snatch @75% 3 position snatch deadlift 3×1-3 pause :05 @80% Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row rest 2′ …
Warm up: 3 sets 1 min row 8/8 scorpio 10 scapula pull up :45 plank twist Strength & Metcon: Emom 35′ 1 min: 8-12 Bench press 3/4 -1/1 Body weight 2 min: 6-8 / 6-8 windmill 3 min: 10-15 hspu 4 min: 10-15 pull up 5 min: 15-20 ghd sit up 6 min: 8-12 barbell bench row 7…
Warm up: 3 sets 15/12 cal row 10/10 lateral step up 20 Band pull apart :30 banded deadbug Strength: Back squat: 5×1-3 @80% Front squat: 3×10 @50% Metcon: Amrap 4′ 600 / 500 m row 25 burpee box jump over 20 power clean 60 / 40 kg 15 overhead squat 60 / 40 kg…
Warm up: 3 sets 15/12 cal ski 10/10 single leg glute bridge 8 ring row 20 knee tuck up Skill: 6 sets of Amrap 1:15′ rest 1:15 200/180 m ski Max rep burpee ring mu / bar mu / pull up Strength: 5×6 Bambo bar strict press 75-80% Metcon: Amrap10′ 10/8 cal aab…
Week 12. Warm up: 3 sets 15/12 cal cardio 15 banded front squat 10/10 single arm dumbbell pright row :30 flutter kick Strength: Squat clean + Split jerk 3x(1+1) @75 % Clean pull: Emom 8′ Min 1-4 min: 2 reps @85% Min: 5-8 min: 1 rep @88% Metcon: 24 t2b 16 dumbbell…
Warm up: 3 min aab 3sets 20 jumping lunge 8 straight leg sit up 20 plate hop Strength: Pause front squat: :02 at the bottom of each rep 2×3 @63% 1×3 @68% 1×3 @72% Metcon: Every 2:00 x 32:00 (8 sets) 1: 14/11 aab + 8 shoulder to overhead 2: 7,5 m front…
