Week 10. Warm up: 2 sets: 15/12 cal row 15 banded glute bridges 10/10 single dumbbell upright row 6 alt rdl+3 muscle clean+3 tall clean +3 split jerk 20 herls over dumbbell Strength: Squat clean + split jerk 4x(1+1) every 2:30 x4 @87-93% every :30 x 10sets 1 clean pull 93%+ Metcon: 5…
Warm up: 3 sets 15/12 cal aab 20 bodyweight lunge 8/8 single arm ring row :20 Hangong L-sit hold Strength: Squat snatch: 5×1 @85-90% Snatch deadlift: 5×2 3 position snatch deadlift :02 pause position Metcon: 10 rds 9 deadlift 70/45 kg 6 hang power clean 70/45 kg 1 rope climb 200 m run…
Warm up: 3 sets 15/12 cal row 10 scapula pull up 10 alt scorpio 10 lunge Strength: Emom 15’ 10 pull up 10 shoulder press 15 weighted sit up Metcon: 3 kor 30 dumbbel snatch 30 oh alt lunges 30 sit up Accessory: 4 sets 20 barbell biceps 20 barbell triceps…
Warm up: 15/12 cal row 10/10 Single leg dumbbell Rdl 8 ring row 20 heels over db-kb Strength: Back Squat Build to 3 RM Front squat 1×5 @61% 1×5 @66% 1×5 @71% 1×5 @75% Metcon: Amrap 6′ 20 Alt pistol 6x5m hswlk 6×10 bear walk 40/32 cal row rest 2′…
Week 9 Warm up: 15/13 cal cardio 16 jumping lunge 20 banded face up 12/12 side plank hip touch Strength: Squat clean + split jerk 2 x 2+1 @84% 3 x1+1 @85-90% clean pull: Emom 10 2 reps 90% Metcon: For time 400 m run 30 burpee box jump over 20 d-ball…
Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump Strength: Tempo back squat 7×1 @50% pause :05 Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest Accessory: Emom 6′ :15-:30 ghd…
Warm up: 3 sets 15/12 cal row 8 overhead squat empty barbell 8 hang muscle snatch empty bb :30/:30 side plank Strength: 3×2 @70% Emom 5′ 1 rep @75% 3 position snatch deadlift 3×3 :02 pause +10 kg Metcon: 21-15-9 Hspu / pike push up ghd sit up / weighted sit up…
Warm up: 3 sets 50 jumping jack 10 russian babymakers 10 hand climb Strength+Cardio 5 rds 20 cal assault bike 10 chin up 5rds 20 cal row 10 bench press 50-80/25-45 kg 5 rds 20 cal skierg 10 bench row 50-80/25-45 kg 5 rds 20 cal bikeerg 10 incline dumbbel bench…
Warm up: 3 sets 15/12 cal row 10/10 side lunge 5 inchworm :30 hollow rock Strength: Front Squat 2×5 @57% 2×5 @61% 2×5 @65% Back Squat 2×5 @57% 2×5 @61% 2×5 @65% Metcon: Amrap 4′ 400 m run / 500m row 90 du / 180 su 30 dumbbell snatch 22.5 / 15…
Week 8. Warm up: 15/12 cal skierg 50 single under 10 band pull apart 10/10 side plank rotation Strength: Banded kettlebell strict press 4×8 3×10/10 Top down Gorilla row 2x max reps diamond push up Metcon: 45 t2b 9 d-ball / sand bag clean 30 chest to bar 6 d-ball / sand bag…
