Warm-up
5:00 Bike/Row/Ski/Run (Easy)
Skill
A
3 Sets
0:30 Ring Support Hold
0:30 Ring Dip Bottom Hold
Rest 1:00 Between Set
B
Strict Hanging Knee to Elbow
3×10
Rest 1:00 Between Sets
C
Kipping Knee to Elbow
3×10
Rest 1:00 Between Sets
D
3 Sets of 1:30 Work…..
1.Toet to Bar
2.Knee Tuck
3.Hollow Hold
2:00 Recovery Cardio each set
Cardio
5 Sets:
3:00 Bike/Row/Ski/Run (Fast)
1:30 Rest Between Set
SMR
Warm-up EMOM 8 min. 1. 0:45 Row 2. 16 Alt. Barbell Lunge 3. 0:45 Row 4. 8 Muscle Clean + Strict Press(Barbell) Strength 1 sets Squat Clean + Front Squat + Split Jerk + Squat Clean + Split Jerk @ 70% 1 sets Squat Clean + Split Jerk @ 72,5% 2 sets Squat Clean + Split Jerk @ 75%…
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 EMOM 8 1.0:45 Cardio 2.12 Ring Row 3.0:45 Cardio 4.6/6 DB Strict Press Strength 3×5 Strict Press 65% Metcon 2-2-2-3 Min. Work / 1:00 Rest 12 HSPU 15/12 Cal Assault/Bike Max Rep Burpee Pull Up Accessory 2 Sets 20 Band Strict Pull-Up Rest 1:30 4-5 Sets 15-20 Band…
Warm-Up 2 sets 1:30 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 Alt. Glute Bridge 10 Bird Dog Strength Every 2:00 x 10:00… (5 Sets) 3 Power Clean 65-70% Every 2:30 x 12:30… (5 Sets) Deadlift 1×15 45% 1×10 55% 1×8 64% 1×6 68% 1×6 72% Metcon…
Warm up: 3 sets 15/12 cal ski 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 hollow hold Skill / Strength: 8 sets 2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom 5 sets 1 RM 50% SHSPU 3×10 Dumbbell bench press Metcon: 4…
Warm up: 3 sets: 15/12 cal row 12 goblet squat 8/8 single arm ring row :30 Front plank shoulder tap Strength: Back Squat: 1×8 @62% 1×6 @71% 1×4 @81% 1×4 @86% Front Squat: 1×5 @70% 1×4 @80% 2×3 @85% Metcon: Amrap 7′ 800 m run / 1000 m row in remaining time…
