Warm-up
EMOM 8
1. 0:45 Row
2. 6/6 Singel Arm DB Snatch
3. 0:45 Row
4. 0:30 Hollow Rock
Strength
2 sets
1+1+1
Squat Snatch+Snatch Balance+Overhead Squat 40%
2 sets
1+1+1
Squat Snatch+Overhead Squat+Squat Snatch 70-75%
Back Squat
1×4 75-80%
1×4 77,5-82,5%
1×4 80-85%
Metcon
6 Rounds For Time:
10 Thruster 45/30kg
10 Box Jump Over 24/20
SMR
Warm up: 3 min cardio 10/10 single leg dumbbell rdl 5 inchworm 5 straight leg box jump Strength: 4 sets 15-20 ring row 30” rest 12 dual kettlebell push press Metcon: Emom 28’ 1: 15/12 cal row 2: 10 c2b/pull up/ jump pull up/ + 6 burpee to target 3: 15-30 wall ball…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
Warm-Up 3sets 15 Cal Cardio 15 Banded Glute Bridge 20 Banded Face Pull 0:30/0:30 Side Plank Strength EMOM 8 1.200/180 m Row (0:45) 2.0:30 Max Kipping HSPU / Dumbbell Push Press 3sets 1:00 Dumbbell Strict Press 2:00 Recovery Cardio 1:00 Alt. Superman 2:00 Recovery Cardio 3-4×15 Band Pull-Up Rest 1:30 Metcon…
Warm-Up 3sets 15 Cal Bike/Assault 20 Banded Good Morning 10/10 Single Arm DB Upright Row 15 Jumping Air Squat Strength 5×3 Strict Press 80-85% Rest 1:00 Metcon Open 25.2 For Time: 21 Pull-Up 42 Double Under 21 Thruster 40/30 kg 18 Chest to Bar (SC.:Pull-Up) 36 Double Under 18 Thruster 50/35 kg…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Clean 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 2×5 62% 3×5 67% Metcon Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg Accessory 5×8/8 Alt. DB Bicep Curl
Warm up: 3 sets 50 jumping jack 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 15/12 cal cardio 2: 10 Double Kettlebell swing 24/16 3: 15 abs roll 4: 10 renegade row + push up 5: 12 back squat 60/40 kg 6: 25 ghd back extension 7: rest …
