Warm up:
3 min cardio
2 sets
10 cat camel
10/10 one leg hip thrust
10 plank to push up
10 russian babymakers
12 Days of Christmas
1 Wall walk / bar mu
2 Dumbbell thrusters 22,5/15 kg
3 Pull ups
4 Alt Dumbbell hang snatch
5 push ups
6 dumbbell step ups
7 box jumps
8 dumbbell push press
9 burpees
10 alt hang dumbbell power cleans
11 Toes to bar / v-ups
12 Devils press
Streching
Warm up:
3 min cardio
2 sets
10/10 posterito hip touch
10/10 forward lunge w floor touch
10/10 front rack openers
10/10 side plank hip touch
Strength:
Squat clean and Jerk
Emom 9
1-3 min: 1+1 @60%
4-6 min: 1+1 @65%
7-9 min: 1+1 @70%
Back Squat: 3x5 @65%
Metcon:
For time
100 du / 200 su
20 db snatch
15 burpee box jump overs
10 ring mu / 10 burpee pull up / ring row+ring dip
3 min rest
100 du / 200 su
20 db snatch
15 burpee box jump overs
15 bar mu / burpee pull up
3 min rest
100 du / 200 su
20 db snatch
15 burpee box jump overs
30 c2b / ring row
Accessory:
3 sets
20 banded face pull
:30-1:00 plank matrix
Warm up:
3 min cardio
2 sets:
15/15 hip openers
6/6 rotating lunge w/ floor touch
:30 Hollow rocks
Strength:
4 sets:
15 m Single arm overhead walking lunges
10-15 kipping hspu
8/8 hang dumbbell snatch
rest: 2:00
Metcon:
Emom 32:
1: 10 / 8cal ski
2: 15 wall ball
3: 15/12 cal bikerg
4: 3-5 D-ball / sand bag clean
Accessory:
3 sets
1:00 sorenson hold
15 seated dumbbell curls
15 dumbbell rolling tricep extension
Warm up:
2 sets
15/12 cal cardio
10/10 pec strech on the rig
10/10 lat strech on the rig
10/10 one leg glute bridge
10/10 one leg romanian deadlift
Strength:
4x3 Deadlift @70-80 %
8-6-6 @45-55 %
Metcon:
Amrap 15
15 T2b
10 box jump over / step down
5 wall walk
Accessory:
3 sets
10-15 incline dumbbell bench press
12 dumbbell rear delt kickback
12 dumbbell lateral raise
12 palm dumbbell front raise
Warm up:
15/12 cal cardio
8/8 scorpio
12 hip thrust
10 scapula pull up
10/10 posterior hip strech
Strength:
Every 7 min x5 = 35 min
10 bench press bw / 0,75 bw
10 chin up
10 back squat bw
10 ring dip
10 bench row bw
Accessory:
3 sets:
1:30 max distence row rest :30
Warm up:
3 min cardio
Then
2x5 clean deadlift
2x5 muscle clean
2x10/10 Front rack opener
2x5 front squat
2x5 strict press
2x5 push press
2x5 power jerk
Strength:
3 Clean and jerk 70-75 %
15 Touch and go clean and jerk 45/30 kg
Metcon:
800 m run / 1000 m row
20 power snatch 45/30 kg
30 alternating pistol
40 chest to bar
30 alt. pistol
20 power snatch
800 run / 1000 m row
Accessory:
Tempo dumbbell bench press : 2020 :02 down , :02 up
5x :35 for max reps
Warm up:
3 sets
15 cal cardio
10 snow angel
5 wall walk
Strength:
5x3 shoulder press
5x5 push press
Metcon:
20 clean and jerk 60/40 kg
20 ttb
20 cal aab
15 clean and jerk 70/45 kg
15 c2b
15 cal
10 clean and jerk 80/50 kg
10 bar mu / burpee pull up
10 cal aab
Accessory:
3 sets
10 barbell biceps
10 skull chrusher
Week 2.
Warm up:
2min aab, row, skierg
2 sets
10/10 posterior hip strech
10 sots press pvc or BB
20 walking lunge overhead lateral flexion
Strength:
Emom 12'
Min: 1-4 high hang snatch + squat snatch + overhead sq 65%
Min 4-8: Hang snatch + Squat snatch 70%
Min 9-12: Squat snatch 75%
Back squat:
5x 70%
4x 73%
3x 78%
5x 73%
4x 78%
3x 83%
Metcon:
5rds
50 du/100su
10 thruster 45/30kg
10 lateral burpee
Accessory:
3 sets
40 sec max ring mu
40 sec max bar mu
15 diamond push up
Warm up:
3:00 bike
2sets:
1:00/1:00 couch strech
10/10 single leg glute bridge
5 inchworm
Metcon:
Emom 40'
1: 12/10 AAb
2: 10 burpee box jump overs
3: 15/12 cal row
4: 15m front rack walking lunge
Accessory:
4 sets:
15/15 m oh carry
15 weighted sit up
Warm up:
2 sets
1:00 min row
10/10 resisted hip flexor contraction
10/10 lat stretch on rig
5/5/5 air sq/narrow sq/wide stance sq
12 front rack openeres
5 muscle clean
5 front squat
5 jerks
Strength:
Deadlift
4x2 @70-80%
+
8-6-4-2 @45-55%
Metcon:
12 squat clean & jerk 50-75/25-50 kg
36 c2b
48 cal row
12 bar mu
12 squat clean & jerk
Accessory:
3 super sets:
25 barbell biceps
25 barbell triceps