Warm up:
3 rds
10 arch rock
12 plank to push up
12 snow angel
10 hollow rock
Strength:
4 rds (medium weight)
15 bench press
15 bench row
Metcon:
Buy in: 1500 m row
60-40-20
Air squat
push up
reverse lunges
straight leg sit up
Cash out:1500 m row
Streching & SMR
Warm-up EMOM8 1.0:45 ski/row 2.15 Banded Pull Apart 3.0:45 ski/row 4.16 Starfish Strength Strict Press 5×6 80-85% Every 2:00 Cardio 5 rds For Time (18 min Time cap) 50-40-30-20-10 Cal Row 15 Box Jump Over 60/50 cm 12 Shuttle Run(7,5/7,5) Accessory 3rds 6/6 Gorilla Row 0:30 Max rep Barbell Curl 0:30 Max…
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 16 Alt. Lunge Skill A EMOM 10 1.200/180m Row/Ski (moderal) 2.30-50 Double Under B EMOM 8 8/6 Cal Bike/Assault 5-10 Chest to Bar Metcon 20 Min EMOM 1 – 24 air squats 2 – 12-18 hand release push ups 3…
Warm-Up 3sets 1:00 Ski/Row 10/10 Single Leg Glute Bridge 5 Inchworm 20 Candlestick Toe Touch Strength 5×3 Bench Press 80-85% Metcon EMOM 20 1.8 Shuttle Run(7,5m-7,5m) 2.15/12 Cal Bike/Assault 3.Max Rep Bar Facing Burpee 4.Rest Accessory 3sets 10/10 Single Arm Dumbbell Strict Press
Wu: 3 rds 10 hand climb 10 alt scorpio 30 bycicle abs 30 jumping jack HYROX: 600 m row/ski/aab/ bikeerg x2 100 m burpee broad jump 600 m cardio 100 m plate pull 600 m cardio 100 m lunges w med ball 600 m cardio 100 wall ball 600 m cardio 100 m plate…
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
Warm up: 3 sets 15/12 cal cardio 10/10 suitcasr deadlift 20 band pull appart 20 heels over Db-Kb Strength: 3 sets 5 deadlift 76% 5/5 single leg box jump 50/40 cm Emom 8’ 0:40 jumping lunges Metcon: Buy in: 30 m hswlk 4 rds 3 bar mu / 3 burpee pull up…
