Warm up:
3rds
14 dead bug
14 bird dog
14 russian baby makers
HYROX:
750 m cardio / x2 bikerg
200 m kb carry
750 m cardio
100 m burpee broad jump
750 m cardio
200 m walking lunges
750 m cardio
100 plate push
750 m cardio
200 m kb carry
750 m cardio
100 sit up
STRECHING & SMR
Warm-Up 3sets 1:00 Cardio 12 Band Pull Apart 6/6 DB Strict Press 6/6 DB High Pull Skill 60 reps Chest to Bar For Time (Tip:5-10 sets) Strength 4×15 DB Hammer Curl Rest 1:00 4×15 Overhead DB Tricep Extension Rest 1:00 Cardio 3sets 6:00 Row/Ski/Bike (Hard) Rest 2:00 Accessory 3sets 1:00…
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 3×8 62% Front Squat 3×3 72% Cardio Row Intervals 4 sets 500m Rest 1:30 250m Rest 0:45 125m Sprint Rest 2:00 Accessory Emom 6 0:30 Front Plank
Warm up: 15/12 cal row 10/10 suitcase deadlift 15 band pull appart :30 banded psoas march Strength: Front squat 1×10 @57% 1×8 @62% 1×6 @67% 1×6 @71% 1×6 @76% Back squat 1×5 @60% 1×5 @70% 2×5 @75% Metcon: Amrap 5’ 60 du / 120 su 10 power clean & jerk 60/40 kg…
Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge Strength Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85% Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm up: 3:00 bike 2sets: 1:00/1:00 couch strech 10/10 single leg glute bridge 5 inchworm Metcon: Emom 40′ 1: 12/10 AAb 2: 10 burpee box jump overs 3: 15/12 cal row 4: 15m front rack walking lunge Accessory: 4 sets: 15/15 m oh carry 15 weighted sit up
Week 8. Warm up: 15/12 cal skierg 50 single under 10 band pull apart 10/10 side plank rotation Strength: Banded kettlebell strict press 4×8 3×10/10 Top down Gorilla row 2x max reps diamond push up Metcon: 45 t2b 9 d-ball / sand bag clean 30 chest to bar 6 d-ball / sand bag…
