Warm-Up
3 sets
1:00 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
6 Inchworm
Strength
Overhead Squat
1×5 50%
3×5 60%
1×5 50%
Squat Snatch
2×3 67%
2×3 70%
3×1 74%
Metcon
Amrap 20
40 Cal Bike/Row/Ski
12 HSPU
30 m Farmer Carry 2×24/16kg(15-15m)
10 Shuttle Run (15m 1 Shuttle Run)
Warm up: 3 sets 15/12 cal ski 20 bodyweight 10 ring kip swing 12/12 Side plank hip touch Skill / Strength: 4×60% Ring Mu Every 2:00 x 8:00 min 4sets 0:40 Ring push up 5×6 @61-71% strict press Metcon: 800 m run / 1000 m row 20 burpee pull up 20 devils press…
Warm up: 3 sets: 15/12 cal cardio 20 plank jack 30 sec wall sit 10/10 one arm upright row Strength: Squat clean+Split jerk+Squat clean+Front squat+Split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% 3 x 15 Back Squat climbing weight Metcon: 3 rds 100 Du /200 su 10 alt devils press 22,5/15 kg 20 pull up…
Warm up: 3 min cardio /run, row, ski, bike/ 3x 10 jumping air squat 20 heels over db-kb 10/10 single arm upright row Strength: Squat clean & Jerk: 3x/1+1/ 80% Deadlift: 3×5 50-60-70 % Metcon: Emom 28’ -15/11 cal bike -8-12 SHSPU, x 1,5 push up -1 round macho man /3pcl+3fsq+3jerk/ rx: 70/50…
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 6 Inchworm Strength Power Clean + Power Jerk 1x 3+1 67% 1x 3+1 70% 2x 3+1 74% Deadlift 1×5 55% 1×5 65% 1×5 75% Metcon EMOM 20 1. 14/11 Cal Cardio (0:45) 2.3 Bar Muscle+Up+2 Power…
Warm-up 5:00 Bike/Row/Ski/Run (Easy) Skill A 3 Sets 0:30 Ring Support Hold 0:30 Ring Dip Bottom Hold Rest 1:00 Between Set B Strict Hanging Knee to Elbow 3×10 Rest 1:00 Between Sets C Kipping Knee to Elbow 3×10 Rest 1:00 Between Sets D 3 Sets of 1:30 Work……..
Wu: 2 rds 20 shoulder taps in push up pos. 20 alt reverse lunge 20 alt. V-up Partner wod 100 burpee 150 sit up 200 air squat 250 du / 500 simple 3000 m row 250 du / 500 simple 200 air sq 150 sit up 100 burpee SMR & STRECHING
