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: 3 rds 50 du/100 su 5 hindu push up 3 wall walk 12 alt v-ups Strength: Emom 35’: 1 min: 10 Bench Press 50% 2 min: 20-25 ghd 3 min: 10 chin up 4 min: 10 back squat 60/40 kg 5 min: 10 shoulder press 40/30 kg 6 min: 10-15 kb…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 5/5 windmill 30” hollow rock Strength: 4 sets 5 deadlift 76% 5 seated box jump Emom 5” 30” skeater jump Metcon: 21-15-9-15-21 Cal row Heavy Am kb swing 32/24kg Accessory: 4x 10 hamstring walk 10 sttb
Warm up: 3 sets 15/12 cal cardio 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 50 du / 100su 2: 10 Kettlebell thruster 24/16 3: 15 ttb 4: 20 ring dip / ring push up 5: 12 lunges 60/40 kg 6: 25 ghd back extension 7: rest …
Warm up: 3x 15/12 cal row 15 banded front squat 8/8 rotation lunge 20 russian twist bodyweight Strength Back Squat; 3×8 60% Front Squat: 3×3 91 % Metcon: Amrap 12: 50 box jump over w/ step down 40 thruster 35/25 kg 30 bar facin burpee max cal row in remaining time Accessory:…
Warm up: 3 sets 15/12 cal Assault bike 10/10 Single leg dumbbell RDL 20 Banded face pull :30 Front plank shoulder tap Strength: Front Squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Back Squat: 1×5 68% 1×5 72% 1×5 76% 1×5 80% Metcon: Amrap 4′ 24 wall ball 9/6kg…
Warm up: 3 min aab 3 sets: 10/10 suitcase deadlift 6 strict burpee 4 straight leg box jump Strength: Tempo back squat 7×1 @50% pause :05 Metcon: Emom 28″ 1: 15/12 cal aab 2: 4-8 ring mu / burpee pull up 3: 16/13 cal row 4: rest Accessory: Emom 6′ :15-:30 ghd…
