Warm-Up
3sets
15 Cal Cardio
15 Banded Glute Bridge
20 Banded Face Pull
0:30/0:30 Side Plank
Strength
EMOM 8
1.200/180 m Row (0:45)
2.0:30 Max Kipping HSPU / Dumbbell Push Press
3sets
1:00 Dumbbell Strict Press
2:00 Recovery Cardio
1:00 Alt. Superman
2:00 Recovery Cardio
3-4×15 Band Pull-Up
Rest 1:30
Metcon
Amrap 10
20 Inga Run
30 Thruster 45/30 kg SC.: 35/20kg
40 Bar Facing Burpee
50 T2B/Knee to Elbow
SMR
Warm-Up 3 Sets 1:00 Cardio 10/10 DB Floor Press (easy) 10 Half Burpee 20 Flutter Kick Strength Heavy 5 Bench Press -then- 3×5 Bench Press (80% Heavy 5) Metcon Amrap 15 30/25 Cal Assault/Bike 25 Burpee Accessory 12/12 Singel Arm DB Strict Press 10/10 8/8 6/6
Warm up: 3 min cardio Emom 6’ 8 toes up dumbell rdl 16 heels over db kb 50 single under Strength: Every 4 min x3 =12 min max rep deficit push up 30 rest 10 double kb hang snatch 24/16 kg Metcon: Level 1 Emom 40 (macho man barbell) Level 2 Emom 28 (macho man…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 1×4 67% 1×4 71% 1×4 76% 1×4 81% Front Squat 2×5 70% Metcon Every 3:00×12:00…(4 sets) 200m Run 3 Power Snatch 70% Max Rep Strict Chin Up Accessory EMOM…
Wu: 3 rds 12 alt lateral box step 12 invertalt row 12 snow angel 1 min cardio Snatch: 6 rds 1 snatch + 1 hang snatch + 2 ohs (basic: power snatch and no ohs) Metcon: Every 4 min x 4-5 6 hang snatch 40/25 kg 8 alt lunges step ohs 10 hspu…
Wu: 3 rds 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold Split jerk: 5x 2 climbing Metcon: 4 rounds for time: 400m row 5 wall walk 10 burpee 15 wall bal 10 double kb gorilla clean 5 c2b 3-4 set max barbell biceps curls max barbell triceps …
Warm up: 3 sets 15/12 cal cardio 10/10 single leg glute bridge 10 sots press @barbell 10 straight leg sit up Strength: Push press Build to 5 RM then 2×10 @ 55-60% 4×8-10 Landmine kneeling press Metcon: 14 min rowing max calories Every 2 min 5 burpee + 5 wall ball Accessory:…
