Warm-up
3 Sets
1:30 Cardio
10/10 Suitcase DB Deadlift
12 Jumping Air Squat
Strength
EMOM 5
1 Power Snatch 60%
EMOM 5
1 Power Clean 60%
Every 0:30 (20 Sets) 10:00
1 Deadlift 65%
Metcon
EMOM 20
1. 16/13 Cal Cardio (0:45)
2. 1 Legless Rope Climb / 2-4 Rope Climb / 5-10 Strict Chin-Up
3. Max Rep Shuttle Run (1 rep: 7,5–7,5 m)
4.Rest
SMR
Warm-Up 3 sets 15 Cal Cardio 10/10 Single Arm Dumbbell Strict Press 5/5 Windmills 15 V-Up Strength Dumbbell Strict Press 4×12 Rest 1:00 Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 7 10 Power Snatch 35/25 kg 3 Bar Muscle-Up/Burpee Pull-Up Accessory EMOM 9 1.0:30 Hollow Hold 2.20 Candlestick Toe…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 15 KB Russan Swing Strength Back Squat 1×6 62% 1×6 71% 2×6 76% Front Squat 1×5 60% 1×5 65% 1×5 70% Metcon Amrap 8 200m Run 10 KB USA Swing 32/24kg Accessory Weighted Strict Pull-Up 1×6 1×5 2×3
Warm up: 3 sets 15 cal cardio 10 snow angel 5 wall walk Strength: 5×3 shoulder press 5×5 push press Metcon: 20 clean and jerk 60/40 kg 20 ttb 20 cal aab 15 clean and jerk 70/45 kg 15 c2b 15 cal 10 clean and jerk 80/50 kg 10 bar mu / burpee pull up 10…
Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’ Hanging knee tuck up hold Strength: Back Squat: 3×3 70% Front Squat: 3×5 65% Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up Accessory: 4×10-15 banded assist strict chest…
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…
Warm up: 3 min cardio + 3sets 20 plate hop 8/8 single leg dumbbell rdl 10 goblet squat Strength: 4 sets Max rep Strict handstand push up / pike push up 0:30 rest 10 touch and go power snatch 47.5% Metcon: Emom 32-40: 1: 14/11 assault bike 2: 15 m handstand walk / 30…
