Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
3x8 60%
Front Squat
3x3 70%
Cardio
Row Intervals
4 sets
500 m
Rest 1:00
300 m
Rest 0:30
200 m
Rest 1:00
Accessory
EMOM 6
0:30-0:40 Front Plank on Hand
Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
3x8 60%
Front Squat
3x3 70%
Cardio
Row Intervals
4 sets
500 m
Rest 1:00
300 m
Rest 0:30
200 m
Rest 1:00
Accessory
EMOM 6
0:30-0:40 Front Plank on Hand
Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Glute Bridge
16 Birddog
Strength
4x(2+2) Power Clean + Power Jerk 67%
Deadlift
1x5 65%
1x3 75%
1x3 85%
Metcon
EMOM 20
1.14/11 Cal Ski/Row (0:45)
2.5/5 Pistol+6-10 Chest to Bar
3.16/14 Cal Bike/Assault (0:45)
4.5 Strict HSPU+7,5 m Handstand Walk
5.0:40 Sandbag Hold
Warm-Up
2 sets
1:30 Cardio
10/10 Monster Walk
15 Air Squat
10 Half Burpee
Strength
Back Squat
1x10 57%
1x10 62%
1x8 67%
1x8 71%
Front Squat
1x5 65%
2x5 70%
Metcon
5 sets
12 Singel Arm Devil’s Press 22,5/15kg
24 Wall Ball 9/6kg
Accessory
Weighted Strict Pull-Up/ Strict Pull-Up
1x8
1x6
2x5
Warm-Up
2 sets
1:30 Cardio
6 inchworm
6/6 DB upright Row
12 Air Squat
Strength
Bench Press
1x10 50%
1x8 58%
3x8 65%
Metcon
For Time
15-12-9
Bar Muscle-Up / Burpee pull up 12-9-6
Box Jump Over 60/50cm
Accessory
3 Sets
30 Flutter Kicks
0:30 Bicycle Kick Crunch
Warm-Up
2 sets
1:30 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
16 Air Squat
Strength
Overhead Squat
1x5 64
2x5 67%
Squat Snatch
2x2 70%
3x1 74%
2x5 Snatch Pull +10 kg last Snatch
Metcon
Amrap 16
80/60 Cal Row/Ski/Bike
25 V-Up
80/60 Cal Row/Ski/Bike
25 V-Up
800 m Run
Warm-Up
3 sets
1:30 Cardio
8/8 DB Half Kneeling Single Strict Press
6/6 DB Clean & Jerk
6 inchworm
Strength
Push Press
1x10 60%
1x8 63%
1x8 66%
Strict Press
8 Rep Max (10:00)
+
2x8 95% of 10 RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
2-3 Rope Climb
15 Bar Facing Burpee
Max Rep Clean & Jerk 60/45kg
Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
1x8 62%
1x8 67%
1x6 76%
1x6 81%
Front Squat
1x5 65%
1x5 75%
1x5 80%
Cardio
Row Intervals
6x500 m (Hard)
Rest 0:50
Accessory
EMOM 6
0:30 Hollow Hold
Warm-Up
3sets
1:00 Cal Cardio
6/6 DB Hang Clean and Jerk
12 Glute Bridge
30 Flutter Kick
Strength
4x(3+1) Power Clean + Power Jerk 65%
Deadlift
1x5 55%
1x5 65%
1x5 75%
Metcon
EMOM 20
1.14/11 Cal Bike/Assault (0:45)
2.6 T2B+3 Bar Muscle Up
3.14/11 Cal Ski/Row(0:45)
4.7,5 m Dual DB Overhead Lunge 2x22,5/15kg
Warm-Up
3 sets
1:00 Cardio
15 Glute Bridge
10/10 Monster Walk (Band)
15 Air Squat
Strength
Back Squat
1x10 57%
1x8 67%
1x8 71%
1x8 76%
Metcon
800 m Run
30 Lateral Burpee Over Bar
30 OHS 50/35kg
400 m Run
15 Lateral Burpee Over Bar
30 OHS 50/35kg
Accessory
Wieghted Strict Pull-Up / Strict Pull-Up
1x10
1x7
2x5
Warm-Up
3 sets
1:00 Cardio
6 inchworm
6/6 DB upright Row
12 Air Squat
Strength
Bench Press
1x10 50%
1x10 58%
3x10 63%
4x15 DB Bench Press
Metcon
For Time:
15-12-9-6-3
Pull-Up
Wall Ball 9/6kg
Accessory
3 sets
20 V-Up
20 Candlestick Toe Touch