Warm-Up
3 sets
1:00 Cardio
6 inchworm
6/6 DB upright Row
12 Air Squat
Strength
Bench Press
1×10 50%
1×10 58%
3×10 63%
4×15 DB Bench Press
Metcon
For Time:
15-12-9-6-3
Pull-Up
Wall Ball 9/6kg
Accessory
3 sets
20 V-Up
20 Candlestick Toe Touch
Warm up: 15/12 cal row 15 goblet squat 15 banded upright row :30/:30 side plank Strength: Back squat 1×3 @55 % 1×3 @59% 2×3 @63% Front squat 1×3 @55% 1×3 @59% 2×3 @63% Metcon: Amrap 4’ 30 burpee 40/30 cal row 30 alt pistol 3 rope climb rest 2…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75% Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74% 2×5 Snatch Pull 95% Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…
Warm up: 15/12 cal row 10/10 suitcase deadlift 15 band pull appart :30 banded psoas march Strength: Front squat 1×10 @57% 1×8 @62% 1×6 @67% 1×6 @71% 1×6 @76% Back squat 1×5 @60% 1×5 @70% 2×5 @75% Metcon: Amrap 5’ 60 du / 120 su 10 power clean & jerk 60/40 kg…
Warm up: 3 sets 15/12 cal row 8 overhead squat empty barbell 8 hang muscle snatch empty bb :30/:30 side plank Strength: 3×2 @70% Emom 5′ 1 rep @75% 3 position snatch deadlift 3×3 :02 pause +10 kg Metcon: 21-15-9 Hspu / pike push up ghd sit up / weighted sit up…
Warm up: 3 sets: 15/12 cal row 20 glute bride / 0:1pause top 12/12 side plank rotation Strength: Squat clean + Split Jerk + Squat clean + Front Squat + Split jerk Build to heavy 1+1+1+1+1 (85%+) 3x(1+1+1+1+1) 75% Emom 8: 3 Back squat 67,5-72,5% Metcon: 5 rds 21 Box jump over…
Wu: 3rds 30 m bear walk 20 hollow rock 10 scorpio 5 hindu push up Strength: Shoulder press 10-10-8-8-6-6 Metcon: 4 rds 15 t2b 12 db kb thruster 20-24 / 12-16 kg 9 burpee pull up 6 box step w. kbs 3 wall walk 3-4 set 10 barbell biceps curl last reps +…
