Wu:
3 rds
10 “S”
10 90/90”
30 m bear walk
HYROX:
2 rds
300 m inga run
30 wall ball heavy 12/9
600 m cardio / x2 bikeerg
60 m lunges w. Double kb
60 m burpee broad jump
300 m inga run
30 toes to bar
600 m cardio / x2 bikeerg
60 m sand bag carry
60 m plate push
SMR & STRECHING
Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch 15 Glute Bridge 15 DB Goblet Squat Strength Back Squat 3×3 72% Front Squat 3×5 67% Metcon For Time 40-30-20-10 Alt. DB Snach 22,5/15kg Wall Ball 9/6kg Time Cap: 14:00 Accessory 4×10-15 Band Chest to Bar
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 1×10 60% 1×8 63% 1×8 66% Strict Press 8 Rep Max (10:00) + 2×8 95% of 10 RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 2-3 Rope Climb 15 Bar Facing…
Warm-Up 3 Sets 15 Cal Cardio 20 Bodyweight Lunge 10/10 Singel Arm DB Snatch 30 Flutter Kicks Strength 2x(1+1) Squat Snatch+Floating Snatch 75% Rest 1:00 1×1 Squat Snatch 80% 2×5 Snatch Deadlift 90% Rest 1:00 3×3 Back Squat 70% Rest 1:00 Metcon Amrap 12 12 T2B 12 WB 9/6…
Warm-Up 2 sets 1:30 Row 10/10 DB Snatch 10/10 Overhead DB Lunge 50 Singel Under Strength EMOM 5 2 Squat Snatch 50% Overhead Squat 15:00 to Heavy Single Metcon 3 Sets 600/500 Row 15 Box Jump 60/50 cm 60 DU Rest 1:30
Warm up: 3 sets 15/12 cal row 20 glute bridge 10/10 single arm dumbbell upright row :30 hollow hold Strength: Squat snatch 4×2 (73%) Snatch pull to hold + floating snatch pull + snatch pull 3x(1+1+2) 83-85% Metcon: 6 rds 9 power clean 70/48 kg 50-60/25-40 kg 3 wall walk Accessory: Seated…
Wu: 3 set 12 alt box side step 24 hamstring curls w. band 24 tou touch 12 cal row Strenght: shoulder press & deadlift (medium weight) 2×12 2×10 2×8 Metcon: 3 rds 20 thruster 30/20 kg 15 pull up 10 lateral burpee 3-4 set 12 bb biceps curl 12 skull chrusher 12…
