Warm-up
3 Sets
15 Cal Cardio
20 Banded Good Morning
10 Ring Row
0:30/0:30 Side Plank
Strength
EMOM 12
1. 8/8 Dumbbell Lateral Raise
2. 12 Dumbbell Push Press
3. 0:30 Banded Tricep Pushdown
Banded Assisted Strict Pull-Up
2×20
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat 40/25kg
Bar Facing Burpee
Accessory
2:00 Front Plank
2:00 Hollow Hold
2:00 Superman Hold
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…
Wu: 3 rds 1 min cardio 12 alt plate halo 12 min glute bridge 30”/30”coppenhagen plank Strength: 5x 8-10 BSQ Metcon: 4 x 2 min 4alt dumbell clean & jerk 4 shspu / hspu / pike push up 4 jump squat 1 min rest btw sets First 4,4,4,4 reps Second: 6,6,6,6…
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 15 Glute Bridge 30 Flutter Kick Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Snatch 60-65% Metcon EMOM 20 1.0:45 Cal Bike/Assault 2.12-15 T2B 3.0:45 Cal Row/Ski 4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg Accessory EMOM8 1.6/6…
Warm-Up 3 sets 1:00 Cardio 6 Inchworm 12 Alt. Revers Lunge 30 Flutter Kick Strength Bench Press 10 50% 10 55% 3×10 60% 4×15 Plate Pinch Bench Press Back Rack Reverse Lunge 3×8/8 (35-40% 1RM Back Squat) Metcon Amrap 5 (sprint) 10 T2B 5 Devil Press 2×22,5/15kg …
Warm up: 3 set 15/12 cal cardio 10/10 single leg glute bridge 10 sots press empty barbell 30” hollow hold Strength: Strict press: Build to 1 RM 10 reps 50 % 8 reps 60% 4 reps 65% 3 reps 72% 2 reps 78% 4-5 x1 reps 84-90-96-102-103+ % Emom 6’ 2 Split…
Warm up: 3 sets 15/12 cal row 10 overhead squat w. barbell 10/10 single arm dumbbell upright row 30” hollow hold Strength: High hang squat snatch + low hang squat snatch + squat snatch + ohs 3 x (1+1+1+1) 75-80% Front Squat: 5×3 80-85% Metcon: 15-10-5 Bar muscle up / burpee pull…
