Warm-Up
3 sets
1:00 Cardio
15 Glute Bridge
10/10 Monster Walk (Band)
15 Air Squat
Strength
Back Squat
1×10 57%
1×8 67%
1×8 71%
1×8 76%
Metcon
800 m Run
30 Lateral Burpee Over Bar
30 OHS 50/35kg
400 m Run
15 Lateral Burpee Over Bar
30 OHS 50/35kg
Accessory
Wieghted Strict Pull-Up / Strict Pull-Up
1×10
1×7
2×5
Warm Up: 2 – 3 rds 4×10/10 Bodyweight lunge to box step up 20-30 banded deadbug 20-30 pallof press L/R Strength: Emom 16′ – 12-16 Alt dumbell bench press – 12 dumbell bench row – 8-10 dumbell strict press – 8-12 chin up Metcon: 21 – 15 – 9 Front Squat 50/35 Burpee…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 15 Band Pull Apart Strength Push Press 1×10 55% 1×8 58% 1×6 61% 1×4 72% Strict Press 4×8 90% of 8RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Burpee Pull-Up (RX: 4-6 Ring Muscle-Up) 14/11 Cal Cardio…
Warm-Up 3sets 15 Cal Cardio 15 Glute Bridge 15 Band Pull Apart 0:30/0:30 Side Plank Strength 5×5 Strict Press 75% Rest 1:00 Metcon Open 25.1 As many rounds and reps as possible in 15 minutes of: – 3 lateral burpees over the dumbbell – 3 dumbbell hang clean-to-overheads – 30-foot walking…
Warm up: 3 sets 15/12 cal cardio 10/10 single leg glute bridge 10 sots press @barbell 10 straight leg sit up Strength: Push press Build to 5 RM then 2×10 @ 55-60% 4×8-10 Landmine kneeling press Metcon: 14 min rowing max calories Every 2 min 5 burpee + 5 wall ball Accessory:…
Warm up: 3 sets 15/12 cal ski 10/10 Single leg glute bridge 8 sots press 15 v up Strength: Squat snatch 4×2 75% Snatch pull to hold + Floating Snatch pull + Snatch pull 3x(1+1+2) 83-88% Metcon: 5000/4000 m row Every 2:00 5 Box jump 75/60 cm + 5 burpee Accessory: 3x(:40-1:00)…
Warm up: 3 min cardio Emom 6’ 8 toes up dumbell rdl 16 heels over db kb 50 single under Strength: Every 4 min x3 =12 min max rep deficit push up 30 rest 10 double kb hang snatch 24/16 kg Metcon: Level 1 Emom 40 (macho man barbell) Level 2 Emom 28 (macho man…
