Warm up: 3 sets 15/12 cal ski 10 good morning empty barbell 6/6 kettlebell windmill :30 Arch to hollow hold Strength: Squat snatch Build to heavy single 1 RM today Snatch pull: 2×1 +20kg Skill: Establish a set of max unbroken ring mu or bar mu Metcon: 21-15-9 100 / 60kg Deadlift…
Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee Strength & Metcon: 4 rds 25 cal cardio 10 shoulder press 45 / 30 kg 4 rds 25 cal cardio 15 push press 55 / 35 kg 4 rds 25 cal cardio 20 push jerk 65 /40 kg…
Warm up: 3 sets: 15/12 cal row 12 goblet squat 8/8 single arm ring row :30 Front plank shoulder tap Strength: Back Squat: 1×8 @62% 1×6 @71% 1×4 @81% 1×4 @86% Front Squat: 1×5 @70% 1×4 @80% 2×3 @85% Metcon: Amrap 7′ 800 m run / 1000 m row in remaining time…
Warm up: 3 sets 15/12 cal aab :40 monster walk 20 banded face pull 10/10 side plank rotation Skill / Strength Estabilish set of max unbroken strict handstand push up 2×50% 5×6 dumbbell bench press Metcon: Amrap 20’ 50/40 cal aab 15 m handstand walk / 30 bear walk 2 heavy power clean 90/60 kg…
11 Week. Warm up: 3 sets: 15/12 cal row 10/10 cossack squat 5 tall jerk / basic: :30 hollow hold Strength: Squat Clean + Split Jerk Build to heavy single or 1 Rm for today 95-100% + Clean Pull: Every :45 x 6:00 (8sets) 1-4 sets: 2 reps + 5-10 kg 5-8 sets:…
Warm up: 3 min cardio Emom 6 10 jumping air squat 20 banded pull apart 30 bw russian twist Strength: Pause squat : 2sec hold bottom Every 2:00 x 8:00 (4sets) Sets 1-2: 3 reps 63% Sets 3: 3 reps 68% Sets 4: 3 reps 72% Metcon: Emom 32′ 1: 14/11 AAB 2:…
Warm up: 3 sets: 15/12 cal row 10 overhead sq w. pvc 10 pvc pass through :20/:20 pallof press Strength: Squat snatch 5×1 @87-93% 3 position snatch deadlift : 4×2 /:02 pause @+10kg Metcon: 4rds 400 m run 9 power snatch 60/40 kg 21 lateral burpee over bar Accessory: 3x1min handstand hold…
Warm up: 3 sets 15/12 cal row 10 alt scorpio 10 scapula pull up 5 reverse burpee Strength: 4 rds 500 m run / 600 m row 10 strict pull up 10 dumbbell bench row 4 rds 500 m run / 600 m row 10 bench press bodyweight 10 clap push up …
Warm up: 3 sets 15/12 cal row 10/10 bodyweight bulgarian split squat 20 band pull apart 50 single under Strength: Front Squat 1×8 @70% 1×8 @67% 1×6 @76% 1×6 @81% Back Squat 1×5 @70% 1×5 @75% 2×5 @80% Metcon: Amrap 6′ 100 du 600/500m row rest 3:00 Amrap 6′ 20…
Warm up: 3 sets 15/12 cal ski 20 bodyweight 10 ring kip swing 12/12 Side plank hip touch Skill / Strength: 4×60% Ring Mu Every 2:00 x 8:00 min 4sets 0:40 Ring push up 5×6 @61-71% strict press Metcon: 800 m run / 1000 m row 20 burpee pull up 20 devils press…
