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
3 sets
1000 m
Rest 1:40
Accessory
EMOM 6
0:10-0:30 L-sit Hold
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
Warm-Up 3sets 1:00 Cal Cardio 8/8 DB Hang Snatch 15 Glute Bridge 20 Plate Hops Strength Emom 8 200/180 m Row + Emom 5 6 Touch and Go Power Snatch 50 % Metcon EMOM 28 1.15/12 Cal Ski/Row (0:45) 2.8 Box Jump Over 60/50 cm 3.14/11 Cal Row/Ski (0:45) 4.5 Sandbag Clean…
Warm up: 3 sets 15/12 cal cardio 20 glute bridge 5 inchworm 10/10 pallof press Strength: 4 sets 10 Romanian deadlift 40-70 kg 15 Glute bridge with barbell 20 Banded good morning Metcon: 3 rds 500 m run / 600 m row 20 double kettlebell clean and jerk 20/12 500 m row 30 m…
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 rds 15/12 cal row 10 goblet sq 15 banded face pull :30/:30 pallof press Strength: Squat clean + power jerk + hang squat clean + split jerk 4x (1+1+1+1) @70-80% 2 x (1+1) @80% Emom 8’ 1-4 rds: 2 reps @78% 5-8 rds: 1 reps @81% Metcon: For time: 400…
Wu: 2 rds 6/6 one leg kb rdl + clean & shoulder press 12 wb squat clean 6 half burpee 12 wall sq Squat Clean: 6 rds ( climbing) 1 squat clean + hang sq clean + front squat Metcon: Every 5 min x 4 9 hang clean 50/35 kg 12 t2b 15…
