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 m Handstand Walk
5.0:40 Sandbag Hold
Warm up: 3 sets 15/12 cal row 10/10 Bodyweight lunge 8 split stance strict press empty bb 16 Starfish Strength Power jerk + Split Jerk Emom 6 ‘ 1 + 1 (65-70%) 3×1 Strict Press 80-90 % Metcon: 18-15-12-9-6-3 Double tap burpee Wall ball 9/6 kg 400 m run Accessory: 3…
Warm Up: 15/12 cal skierg 50 single under 10/10 single arm ring row :30 banded deadbug Skill / Strength: 10 min Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up Rx: Max unbroken ring or bar muscle up 3 sets: 3x 5-8 Ring or Bar mu 4×8 strict press @58-68%…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 6 Inchworm Strength Overhead Squat 1×5 50% 3×5 60% 1×5 50% Squat Snatch 2×3 67% 2×3 70% 3×1 74% Metcon Amrap 20 40 Cal Bike/Row/Ski 12 HSPU 30 m Farmer Carry 2×24/16kg(15-15m) 10 Shuttle Run (15m 1 Shuttle Run)
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 55% 1×7 63% 1×5 71% 4×4 79% Metcon Amrap 6 2 Bar Muscle Up (+2) 8 KB Swing 24/16kg 4 Bar Muscle Up 8 KB Swing 6 Bar Muscle Up 8 KB Swing ….. …
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: 15/12 cal row 10/10 lunge 6-10 push up hold top 2s 8 hanging leg raise Strength: Bench press Build to a set of 5 Then: 4×5 85-90 % 4×10 dumbell incline bench press Metcon: 30-20-10 Cal assault bike wall ball 9/6 kg weight sit up Accessory: 3 sets 10 dumbell…
