Warm up:
3 rds
15/12 cal cardio
5 inchworm
10 wall squat
6/6 one arm ring row
Strength:
5x6 push press RPE 7
Metcon:
Emom 30’
- 15/12 cal aab/bikeerg
- 6-12 chin up
- 25 ghd back extension
- 6-10 strict hspu / 9-15 hspu
- 10 front squat 60/40 kg
- 10-15 double dumbell bench row
Streching
Warm up:
3 sets
15/12 cal skierg
10/10 single leg glute bridge
10 strict press w. Barbell
30” flutter kicks
Strength:
Bench Press
Build to set of 5 @rpe 8
then
4x5 80-90%
Dumbell incline bench press
4x10 rpe 8
Metcon:
wall ball
box jump overs step down
after each round 5 reps snatch 70/50 kg
Accessory:
Every 2 min x 3
30” max reps deficit push up
then
3 sets
10/10 rotating posterior dumbell press
20-30 banded face pull
Warm up:
15/12 cal assault bike
10 toes up rdl /barbell
5/5 windmill
16 starfish
Strength:
4x10 RDL 40-50 kg
4x15-20 Good Morning w. band
Metcon:
4 kör
75 du
3 legless rope climb
30 m hswlk/ 60 m bear walk
500 m run / 600 m row
Accessory:
4x20 seated hamstring curl
4x20 ghd back extension
Warm up:
3 rds
15/12 cal row
20 bodywight lunge
10/10 single arm dumbell upright row
0:20 hanging L-sit hold
Strength:
High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat
2x(1+1+1+1) 70%
Front squat 3x3 72,5 %
Metcon:
27-21-15-9 Toes to bar
12-9-6-3 Deadlift 145/100 kg deadlift 60-70%
Accessory:
Emom 12’
45” plank
8-12 strict hanging leg raise
30 russian twist
6-10 ab wheel roll out
Warm up:
3 min cardio
+
3sets
20 plate hop
8/8 single leg dumbbell rdl
10 goblet squat
Strength:
4 sets
Max rep Strict handstand push up / pike push up
0:30 rest
10 touch and go power snatch 47.5%
Metcon:
Emom 32-40:
1: 14/11 assault bike
2: 15 m handstand walk / 30 m bear walk
3: 14/11 cal skierg
4: 12 thruster 40/30 kg
Accessory:
4 sets:
12 Barbell hip thrust
1 min plank
1/1min side plank
Warm up:
3 sets:
15/12 cal row
20 glute bride / 0:1pause top
12/12 side plank rotation
Strength:
Squat clean + Split Jerk + Squat clean + Front Squat + Split jerk
Build to heavy 1+1+1+1+1 (85%+)
3x(1+1+1+1+1) 75%
Emom 8:
3 Back squat 67,5-72,5%
Metcon:
5 rds
21 Box jump over / step down
12 Hang power clean 60/40 kg
2 Rope Climb
Accessory:
4 sets
15 overhead dumbbell triceps extension
15 bent over row
Warm up:
3 rds
15/12 cal cardio
50 single under
10/10 single arm ring row
30” plank shoulder tap
Strength:
Build to set of 5 heavy Push Press
then
4x5 80-85%
4x8/8 landmine kneeling press/ half kneeling dumbell press heavy
Metcon:
Every 4 min x 5 = 20 min
3 hang clean + 3 squat + 3 stoh 50-80/30-55
400 m run
Accessory:
4 sets
10 dumbells lateral raise
10 front raise
20 plate pinch bench press
Warm up:
3 rds
15/12 cal cardio
20 bodyweight walking lunge
10/10 windmill
20 v-ups
Strength:
3 sets
6 deadlift 76%
6 seated box jump
Emom 5’
30” Jumping box step up
Metcon:
40-30-20-10 Dumbell snatch 22,5/15 kg
10-8-6-4-2 Bar mu/ burpee pull up
Accessory:
4 set
25 prone hamstring curl
30 m sandbag bear hug carry
Warm up:
15/12 cal row
10/10 cossack squat
20 band pull apart
40 sec plank
Strength:
High hang snatch + squat snatch + overhead squat
2x(1+1+2) 85-88 %
2x(1+1+1) 89-92 %
Front squat: 5x3 82,5 %
Metcon:
5 rds
3 wall walk
5 snatch 60/40 kg
7 lateral burpee
9 t2b
Accessory:
4 sets
10 dumbell hummer curl
10/10 windmill
Warm up:
3 rds
15/12 cal cardio
20 glute bridge pause top
10/10 single arm dumbbel upright row
20 heels over db-kb
Strength:
Squat clean + split jerk + squat clean + front squat + split jerk
2x(1+2+1+2+1) 80%
2x(1+1+1+1+1) 85%
Emom 9’
8 Back Squat 60-65%
3 clean pull +10 kg
4 clean deadlift +10 kg
Metcon:
100 cal ski/row
80 box step over
60 lateral burpee over dumbell
40 alt one arm snatch 20-30/10-22,5
20 overhead dumbell squat
Accessory:
4 rds
20-25 triceps band
5/5/5 IYT prone