Warm-up
3 sets
5 inchworm
20 Jumpig jack
15 Glute Bridge
Metcon
6-8 sets
400 m Row,Ski / 800 m Bike / 0,5 mérföld Assault Bike
20 WB 9/6
25 m Burpee Broad Jump
50 m WB Walking Lunge 9/6
100 m Inga Run (4x25m)
20 Sit up
SMR
Warm up: 15/12 cal row 10/10 cossack squat 20 band pull apart 40 sec plank Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 82-85 % 2x(1+1+1) 85-90 % Front squat: 5×3 80 % Metcon: 6-5-4 rounds of cindy 6-5-4 Squat or power snatch (70%) Cindy: 5 pull up + 10…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75% Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74% 2×5 Snatch Pull 95% Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…
Warm Up: 15/12 cal skierg 50 single under 10/10 single arm ring row :30 banded deadbug Skill / Strength: 10 min Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up Rx: Max unbroken ring or bar muscle up 3 sets: 3x 5-8 Ring or Bar mu 4×8 strict press @58-68%…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 15 Band Face Pull Strength Push Press 10 52% 10 55% 10 58% Strict Press 10:00 Max 10 Reps + 2×10 (85% of 10 Reps) Metcon 2-2-2-3 Min Work/ 1:00 Rest 12 Power Clean 45/30kg 14/11 Cal Cardio Max Rep Chest to…
Wu: 2 rds 50 m bear walk 20 alt kb halo 10 good morning w. Kb 5/5 split squat w.kb 3 set: 20 plate shoulder press 20 plate biceps curls 20 plate triceps 20 plate bench row 20 plate russian swing no rest’ Metcon: 4-5 rds Tc’ 15 min 5 ↔️ inga run…
!!BÚÉK!! Wu: 2 rds 50 plate hops 10 hamstring walks 10 snow angel Then 2 rds 8/8 one leg rdl 8/8 shoulder press+windmill 16 alt v-ups WOD: 2025 20 rds 2 man maker 0 muscle up 2 wall walk 5 burpee
