Warm-Up
3 sets
1:00 Cardio
8/8 DB Strict Press
15 Band Face Pull
Strength
Push Press
10 52%
10 55%
10 58%
Strict Press
10:00 Max 10 Reps
+
2×10 (85% of 10 Reps)
Metcon
2-2-2-3 Min Work/ 1:00 Rest
12 Power Clean 45/30kg
14/11 Cal Cardio
Max Rep Chest to Bar
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…
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish Strength: Emom 3′-5′ 1 squat snatch @75% 3 position snatch deadlift 3×1-3 pause :05 @80% Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row rest 2′ …
Warm up: 3 15/12 cal row 20 bodyweight lunges 10/10 single arm ring row 30’ Hanging knee tuck up hold Strength: Back Squat: 3×3 70% Front Squat: 3×5 65% Metcon: 4 rds 9 chest to bar / pull up 15 cal row 21 abmat sit up Accessory: 4×10-15 banded assist strict chest…
Warm up: 3 sets: 15/12 cal cardio 12 alt scorpio 10 scapula pull up 12 baby makers Strength: Emom 12′ 8-12 chin up 8-12 dumbbell bench press Metcon: Every 3 min x 5 12 cal cardio 12 double kb swing 12 hspu / pike push up Accessory: 3 sets 12 biceps curls 12…
Wu: 3 rds 10 alt scorpio 8 alt cossack sq 8/8 windmill + shoulder press 10 bb kang sq Strength: EMOM 10” Odd: 5-8 back squats 60-70% Even: 7-10 bb shoulder press 60-70 % Metcon: SB BIRTHDAY 13 rds 20 du 12 jump squat 1 burpee bar mu / 1 burpee pull up 9 alt…
