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Max Effort Lower Body Day
Strength: - Front Squat with 25% bands - 1RM - Back Squat: 1x20 as fast as possible. 50% of whatever weight you used above. - Every 30 sec x 12: 8 Deadlifts with 60-65% 1RM Core/Abs: - 15 Russian Leg Lifts Metcon: 18-15-12 Box Jump Overs 30/24 Pullups TC 8 min
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Weightlifting:
- OH Squats - 3x6 - Snatch Balance + OHS: (3+1) x 3, (2+1) x 3. - Snatch High Pull + Power Snatch + Snatch DL + Squat Snatch - 5 sets. - Snatch - 3x1 Metcon: 4 rounds of: 3 Squat Snatches 60/40kg 20 Deadlifts 60/40kg 10 Burpees over Bar Dynamic Effort Upper Body Day
Strength: - Push Press @45% + 30% bands - 12x2 - Bench Press Top Set, close grip - 1x8 Start with 75% 1RM, +2,5kg/week - Bent over underhand barbell rows - 3x10 Core/Abs Dragon Flags/Candle Sticks - 3x4-5 Metcon: 6-9-12-15-12-9-6 HSPU 30-45-60-75-60-45-30 Double Unders Dynamic Effort Lower Body Day
Strength: - Back Squat 5x5, super set with 3 high box jumps (focusing on explosive hips and high jump vs doing the jumps fast) - Stiff leg deadlifts - 3x15 Intervall Work: 3 rounds of: 250M ROW + max C2B Pullups - Rest 2 min 2 Rounds of: 500M ROW + max T2B - Rest 3 min “Goat Day”
On the Minute x 15 1. min: Movement 1 2. min: Movement 2 3. min: Max time L-Sit Hang Metcon: AMRAP 17 min 50 Pullups 75 Pushups 100 Air Squats Wear a weight vest if you have one! Max Effort Upper Body Day
Strength: - Bench Press against 25% bands, middle grip - 1 RM Metcon: Benchmark Day: "Lynne" 5 Rounds for max Reps: Bench Press (BW) Pull Ups Rest 4 min between sets Scaling Bench press: 3/4 BW – Intermediate 1, 2/3 BW – Intermediate 2, 1/2 BW– Beginner Scaling Pullups: with band or ring rows with feet on box, NO Jumping Pullups! Weightlifting:
- Push Press: 6-4-2-2-1-1 Work up to a heavy single - Pause Split Jerk (pause in split for three seconds): Work up to a heavy single and hit for 3 sets. - Clean Lift off + Clean + Split Jerk: (2+1+1) x 2, (1+1+1) x 3 Metcon: For time 12-10-8 Clean 70/50kg One Arm DB Push Press 30/22,5kg TC 8 min Max Effort Lower Body Day
Strength:
Core/Abs: - 2 min weighted Plank Hold Metcon: 4 RFT 60 DU 30 Wallballs 15 KB American Swings 32/24kg Dynamic Effort Upper Body Day
Strength: - Push Press @40% + 30% bands - 12x2 - Bench Press Top Set, close grip - 1x8 Start with 75% 1RM, +2,5kg/week - Bent Over Rows - 3x10 Core/Abs Tabata AbMat Situps Metcon: „GI Jane“ 100 burpee-pullups for time TC 13min |
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