Warm-Up
2 sets
1:30 Cardio
16 Band Pull Apart
8/8 DB Strict Press
16 Revers Lunge
40 Singel Under
Strength
10:00 Time Cap
5 RM Strict Press
2×5 (85-90% 5 RM)
Metcon
2 rounds For Time
100 DU
20 OHS 45/30 kg
100 DU
12 Ring MU / Burpee Pull Up
100 DU
20 Alt. DB Snatch 22,5/15 kg
100 DU
12 Bar MU / Burpee Pull Up
Accessory
5 sets
8-12 Band Strict Pull-Up
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…
Warm up: 15/12 cal cardio 8/8 scorpio 12 hip thrust 10 scapula pull up 10/10 posterior hip strech Strength: Every 7 min x5 = 35 min 10 bench press bw / 0,75 bw 10 chin up 10 back squat bw 10 ring dip 10 bench row bw Accessory: 3 sets: 1:30 max distence row rest :30
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 2 sets 1:30 Cardio 10/10 Monster Walk 15 Air Squat 10/10 DB Upright Row Strength Back Squat 1×8 62% 1×8 67% 1×8 71% 1×8 76% Metcon 10 sets 7 Chest to Bar 7,5 m Overhead Walking Lunge 45/30 kg Accessory Barbell Bicep Curl 4×12
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 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…
