Warm-Up
3 Sets
15 Cal Cardio
20 Bodyweight Lunge
10/10 Singel Arm DB Snatch
30 Flutter Kicks
Strength
2x(1+1) Squat Snatch+Floating Snatch 75%
Rest 1:00
1×1 Squat Snatch 80%
2×5 Snatch Deadlift 90%
Rest 1:00
3×3 Back Squat 70%
Rest 1:00
Metcon
Amrap 12
12 T2B
12 WB 9/6
12 Cal Row/Ski/Bike
SMR
Warm up: 3 sets 12 scorpions 12 deadbug 24 m bear walk Metcon: Amrap 40’ 1000 m run / 1200 m row 50 push press 40/30 kg 50 sit up 50 bench row 40/30 kg 50 plank twist 50 bench press 60/40 kg / floor press w. Dumbell/ plate 50 back squat 60/40 kg…
Warm up: 3 min aab 3sets 20 jumping lunge 8 straight leg sit up 20 plate hop Strength: Pause front squat: :02 at the bottom of each rep 2×3 @63% 1×3 @68% 1×3 @72% Metcon: Every 2:00 x 32:00 (8 sets) 1: 14/11 aab + 8 shoulder to overhead 2: 7,5 m front…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 68% 1×4 73% 1×3 79% Squat Snatch EMOM 9 1×3 67% 1×2 70% 1×1 74% 2×4 Snatch Pull 97% Metcon Amrap 18 1600m Run 45 HSPU Max Cal Cardio
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 80 Simple Under Strength Overhead Squat 1×6 50% 1×6 55% 1×6 50% EMOM 6 1 Squat Snatch 68% 2×3 Snatch Pull 90% Metcon For Time 1000 m Row 100 DU 1600 m Run
Warm up: 3 sets 15/12 cal aab 20 bodyweight lunge 8/8 single arm ring row :20 Hangong L-sit hold Strength: Squat snatch: 5×1 @85-90% Snatch deadlift: 5×2 3 position snatch deadlift :02 pause position Metcon: 10 rds 9 deadlift 70/45 kg 6 hang power clean 70/45 kg 1 rope climb 200 m run…
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 16 Alt. Lunge Skill A EMOM 10 1.200/180m Row/Ski (moderal) 2.30-50 Double Under B EMOM 8 8/6 Cal Bike/Assault 5-10 Chest to Bar Metcon 20 Min EMOM 1 – 24 air squats 2 – 12-18 hand release push ups 3…
