Warm-Up
EMOM 8
1.0:45 Cardio
2.12 Ring Row
3.0:45 Cardio
4.6/6 DB Strict Press
Strength
3×5 Strict Press 65%
Metcon
2-2-2-3 Min. Work / 1:00 Rest
12 HSPU
15/12 Cal Assault/Bike
Max Rep Burpee Pull Up
Accessory
2 Sets
20 Band Strict Pull-Up
Rest 1:30
4-5 Sets
15-20 Band Hammer Curl
Warm-Up 3 Sets 1:00 Cardio 15 Band pull apart 20 Line Hops 10 Cossack Squat (5/5) Skill 5-10-15-20-25-30-35-40-45-50-……….15-10-5 Unbroken Double Unders Rest: 0:30 For Time 80 Chest to Bar Tip: (5-10 sets) Metcon For Time 1000 m Row 60 T2B 40 Alt. Pistol 20 Cluster 60/45 kg Scald: 1000 m…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:30 Handstand Hold Strength EMOM 8 Power Clean +Power Jerk 1+1 80% Deadlift 1×5 50% 1×5 60% 1×5 70% Metcon EMOM 20 1.16/13 Cal Cardio (0:45) 2.15 m Handstand Walk 3.10 Deadlift 100/70kg+Max Rep Bar Facing Burpee 4.Rest
Warm-Up 3 sets 1:00 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×10 57% 1×8 67% 2×6 76% Front Squat 1×5 65% 2×5 75% Cardio Row Intervals 3 sets 1000 m (5K Tempo) Rest 2:00 + 500 m Hard Accessory 3 sets 0:30/0:30 Side…
Warm-Up 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10 Half Burpee Strength Back Squat 1×10 57% 1×10 62% 1×8 67% 1×8 71% Front Squat 1×5 65% 2×5 70% Metcon 5 sets 12 Singel Arm Devil’s Press 22,5/15kg 24 Wall Ball 9/6kg Accessory Weighted Strict Pull-Up/ Strict Pull-Up…
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Clean and Jerk 15 Glute Bridge 20 Plate Hops Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Clean 60-65% Metcon EMOM 24 1.8 Shuttle Run (7,5m-7,5m) 2.3-5 Wall Walk 3.0:45 Cal Row/Ski/Bike 4.10 Front Squat 45/30kg Accessory EMOM8 1.0:30…
Warm up 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
