Warm-Up
3sets
15 Cal Row
15 Jumping Squat
8/8 Single Arm Ring Row
0:30 Hollow Hold
Strength
2x(1+1) Squat Snatch+Floating Snatch 80%
3×1 Snatch 80-85%
Back Squat
1×5 70%
1×3 75%
1×2 80%
1×5 72,5%
1×3 77,5%
1×2 82,5%
Metcon
4sets
1:00 Max Umbroken T2B + Max Cal Cardio in Remaining Time
1:00 Max Rep Dumbbell Box Step-Up 22,5/15 kg
1:00 Max Rep Alt. Dumbbell Hang Snatch
22,5/15 kg
Rest 1:00 Between Sets
SMR
Warm up: 15/12 cal row 10/10 suitcase deadlift 15 band pull appart :30 banded psoas march Strength: Front squat 1×10 @57% 1×8 @62% 1×6 @67% 1×6 @71% 1×6 @76% Back squat 1×5 @60% 1×5 @70% 2×5 @75% Metcon: Amrap 5’ 60 du / 120 su 10 power clean & jerk 60/40 kg…
Warm-Up 2 sets 1:30 Row 10/10 DB Snatch 10/10 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 1×2 84 1×1 89% Squat Snatch 1×3 72,5% 1×2 76% 1×1 79% 1×1 82% 2×4 Snatch Pull 100% Metcon For Time 4 sets 15m HSWL…
Warm up: 3 sets 15/12 cal cardio 20 glute bridge 5 inchworm 10/10 pallof press Strength: 4 sets 10 Romanian deadlift 40-70 kg 15 Glute bridge with barbell 20 Banded good morning Metcon: 3 rds 500 m run / 600 m row 20 double kettlebell clean and jerk 20/12 500 m row 30 m…
Warm-Up 2 sets 1:30 Cardio 15 Glute Bridge 15 DB Goblet Squat 10/10 Monster Walk Strength Back Squat 3×5 71% Front Squat 3×5 65% Metcon For Time 40-30-20-10 Wall Ball 9/6kg Abmat Sit-Up Accessory 5×8 Barbell Bicep Curl
Warm-Up 3sets 15 Cal Cardio 20 Jumping Lunge 10/10 DB Upright Row 0:30/0:30 Side Plank Strength 2x(1+1) Squat Snatch+Floating Snatch 83% 3×1 Snatch 85-90% Back Squat 1×5 72,5% 1×3 77,5% 1×2 82,5% 1×5 75% 1×3 80% 1×2 85% Metcon 6sets Amrap 3 15/12 Cal Row 5 Thruster 50/35 kg Rest 1:00…
Warm up: 3 sets 15/12 cal row 10/10 suitcase deadlift 10 ring row 2 sec top 10 straight leg sit up Strength: 4 set: 6 deadlift 72% 6 seated box jump Emom 5’ 30 sec jumping lunges Metcon: 4 rds 100 du 10 strict pull up 15 push press double kettlebell 24/16…
