Warm-Up
3 Sets
1:00 Cardio
8/8 Ring Row
6 Inchworm
0:30 Hollow Hold
3 Sets
10 Jumping Chest to Bar Pull Ups
20 KB Russian Swing (50/35)
500 m Row/Ski / 1000 m Bike
5 Sets:
50 Double Unders (or 75 Single Unders)
6 Strict Pull Ups
7 Strict Ring or Bar Dip
-rest 1 minute b/t sets-
3-4 sets: (Optional)
15 Abmat Situps
15 Plank Walk (each side)
30 Russian Twists
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
Warm up: 3 sets 15/12 cal row 15 medball jumping sq 5/5 windmill 45 sec push up hold Back Squat: 10x 57% 8x 62% 8x 67 % 8x 71% Front squat: 5x 60% 5x 65% 2x5x 70% Metcon: 4rds 60 du / 120 su 15 deadlift 100 kg / 70 kg 15 m handstand walk…
Warm up: 3x 15/12 cal cardio 5 straight leg box jump 10/10 seated single arm dumbbel strict press 30 sec hollow hold Strength: EMOM 6: 2 Push Jerk 68% 4×3 Strict Press 72% Metcon: 4 rds 12 alt dumbbel clean & jerk /heavy 12 alt oh lunges 4 wall climb 4 bar mu…
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 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 15 Glute Bridge 30 Flutter Kick Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Snatch 60-65% Metcon EMOM 20 1.0:45 Cal Bike/Assault 2.12-15 T2B 3.0:45 Cal Row/Ski 4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg Accessory EMOM8 1.6/6…
Warm up: 3:00 bike 2sets: 1:00/1:00 couch strech 10/10 single leg glute bridge 5 inchworm Metcon: Emom 40′ 1: 12/10 AAb 2: 10 burpee box jump overs 3: 15/12 cal row 4: 15m front rack walking lunge Accessory: 4 sets: 15/15 m oh carry 15 weighted sit up
Warm-Up 3sets 1:00 Cardio 12 Band Pull Apart 6/6 DB Strict Press 6/6 DB High Pull Skill 60 reps Chest to Bar For Time (Tip:5-10 sets) Strength 4×15 DB Hammer Curl Rest 1:00 4×15 Overhead DB Tricep Extension Rest 1:00 Cardio 3sets 6:00 Row/Ski/Bike (Hard) Rest 2:00 Accessory 3sets 1:00…
