Warm-Up
2 sets
1:30 Cardio
6 inchworm
6/6 DB upright Row
12 Air Squat
Strength
Bench Press
1×10 50%
1×8 58%
3×8 65%
Metcon
For Time
15-12-9
Bar Muscle-Up / Burpee pull up 12-9-6
Box Jump Over 60/50cm
Accessory
3 Sets
30 Flutter Kicks
0:30 Bicycle Kick Crunch
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 78% 2x(2+1) Squat Clean+Split Jerk 83% 2x(1+1) Squat Clean+Split Jerk 85-90% EMOM8 1.-7. 1 Front Squat 81% 8.7 Front Squat 73% Metcon 4 Sets of…
Warm-Up 3sets 15 Cal Cardio 10/10 DB Alt. Snatch 20 Alt. Lunge 15 Band Pull Apart Strength 3×1 Snatch 90-95% 2×3 Snatch Deadlift (110% 1RM Snatch) Back Squat 3×2 85-90% Metcon 5 Rounds For Time 300/250m Row 6-9-12-15-18 HSPU SMR
Warm-Up 2 Sets 1:30 Cardio 20 Line Hops 10 Scapula Pull Up 16 Alt. Lunge Skill A EMOM 10 1.200/180m Row/Ski (moderal) 2.30-50 Double Under B EMOM 8 8/6 Cal Bike/Assault 5-10 Chest to Bar Metcon 20 Min EMOM 1 – 24 air squats 2 – 12-18 hand release push ups 3…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Clean 15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart Strength Back Squat 2×5 62% 3×5 67% Metcon Amrap 16 20 Box Jump Over 60/50cm 20 T2B 10/10 Single Arm KB Clean 24/16kg Accessory 5×8/8 Alt. DB Bicep Curl
Warm up: 3 sets 15/12 cal row 10/10 half knee soulder pree 10 goblet sq 5 half burpee Skill / Practice / Strength: 8-10 min Ring mu, bar mu, du, hswlk, practice 5 rds 6 shoulder press with barbell Metcon: Every 3 min x 5 5 Power clean 60/40 kg 5 Thruster 60/40 kg…
Warm up: 3 rds 15/12 cal row 20 bodywight lunge 10/10 single arm dumbell upright row 0:20 hanging L-sit hold Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 70% Front squat 3×3 72,5 % Metcon: 27-21-15-9 Toes to bar 12-9-6-3 Deadlift 145/100 kg…
