Warm-Up
3sets
1:00 Cal Cardio
6/6 DB Hang Clean and Jerk
12 Glute Bridge
30 Flutter Kick
Strength
4x(3+1) Power Clean + Power Jerk 65%
Deadlift
1×5 55%
1×5 65%
1×5 75%
Metcon
EMOM 20
1.14/11 Cal Bike/Assault (0:45)
2.6 T2B+3 Bar Muscle Up
3.14/11 Cal Ski/Row(0:45)
4.7,5 m Dual DB Overhead Lunge 2×22,5/15kg
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×8 62% 1×8 67% 1×6 76% 1×6 81% Front Squat 1×5 65% 1×5 75% 1×5 80% Cardio Row Intervals 6×500 m (Hard) Rest 0:50 Accessory EMOM 6 0:30 Hollow Hold
Warm-Up 2 sets 1:30 Row 10/10 DB Snatch 10/10 Overhead DB Lunge 50 Singel Under Strength EMOM 5 2 Squat Snatch 50% Overhead Squat 15:00 to Heavy Single Metcon 3 Sets 600/500 Row 15 Box Jump 60/50 cm 60 DU Rest 1:30
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 60 Singel Under Strength Emom 8 1+1 Power Clean + Power Jerk 74% Deadlift 1×5 50% 1×5 60% 1×5 70% Metcon EMOM 20 1.16/11 Cal Cardio (0:45) 2.15 T2B 3.9 Thruster 45/30kg + Max Rep Double…
Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge Strength Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85% Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 16 Birddog Strength 4x(2+2) Power Clean + Power Jerk 67% Deadlift 1×5 65% 1×3 75% 1×3 85% Metcon EMOM 20 1.14/11 Cal Ski/Row (0:45) 2.5/5 Pistol+6-10 Chest to Bar 3.16/14 Cal Bike/Assault (0:45) 4.5 Strict HSPU+7,5…
Warm up: 3 sets 15/12 cal row 10 scapula pull up 10 alt scorpio 10 lunge Strength: Emom 15’ 10 pull up 10 shoulder press 15 weighted sit up Metcon: 3 kor 30 dumbbel snatch 30 oh alt lunges 30 sit up Accessory: 4 sets 20 barbell biceps 20 barbell triceps…
