Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Glute Bridge
60 Singel Under
Strength
Emom 8
1+1 Power Clean + Power Jerk 74%
Deadlift
1x5 50%
1x5 60%
1x5 70%
Metcon
EMOM 20
1.16/11 Cal Cardio (0:45)
2.15 T2B
3.9 Thruster 45/30kg + Max Rep Double Under
4.Rest
Warm-Up
2 sets
1:30 Cardio
10/10 Monster Walk
15 Air Squat
10 Half Burpee
Strength
Back Squat
2x3 70%
Front Squat
2x5 65%
Metcon
Every 4:00 x 20:00…(5 sets)
200 m Run
250 m Row
15 Kettlebell Swing 24/16kg
Accessory
Band Strict Chest to Bar
4x10-15
Warm-Up
2 sets
1:30 Cardio
6 inchworm
10 scapular pull up
30 Flutter akivel
Strength
Bench Press
3x10 50%
Skill
10:00
Bar Muscle-Up Practice
Metcon
EMOM 10
10 Burpee Box Jump Over 60/50 cm
Accessory
For Time
60 Starfish
Warm-Up
2 sets
1:30 Row
8/8 DB Strict Press
8/8 DB Hang Clean
12 V-Up
Strength
Push Press
3x10 50%
Strict Press
3x6 65%
Metcon
2-2-2-3 Min Work/ 1:00 Rest
15 C2B
15/12 Cal Cardio
Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg
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