Warm-Up
2 sets
1:30 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
60 Singel Under
Strength
Overhead Squat
1×5 64%
1×4 67%
1×2 72%
Squat Snatch
EMOM 6
2×5 Snatch Pull 93% 1RM Snatch
Metcon
Amrap 20
50/40 Cal Row/Ski/Bike
100 DU
50/40 Cal Row/Ski/Bike
25 Burpee Box Jump Over 60/50cm
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 EMOM 8 1.0:45 Cardio 2.50 Single Under 3.0:45 Cardio 4.15 Band Pull Apart Strength 3×5 Bench Press 65% 3×15/15 Single Arm Strict Press Metcon For Time 5 Sets 2:00 Max Cal Bike/Assault 1:00 Max Rep Double Tap Burpees Rest 0:30
Warm up: 3 sets 15/12 cal cardio 10 toes up dumbell rdl 10/10 single arm ring row 12 straight leg sit up Strength: 4 rds 6 deadlift 72% 6 straight leg box jump step Emom 6’ 0:20 jumping box step Metcon: 3 rds 1000 m row 20 hspu 500 m row 20…
Warm up: 3 sets 12 scorpions 12 deadbug 24 m bear walk Metcon: Amrap 40’ 1000 m run / 1200 m row 50 push press 40/30 kg 50 sit up 50 bench row 40/30 kg 50 plank twist 50 bench press 60/40 kg / floor press w. Dumbell/ plate 50 back squat 60/40 kg…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90% Metcon: Nancy 5 rds 400…
Warm up: 3 rds 15/12 cal cardio 5 inchworm 10 wall squat 6/6 one arm ring row Strength: E2x5 20 Heavy renagade row Metcon: 4 rds 1000 m run 20 strict press 40/25 kg 8 sand bag / d-ball clean 10 sand bag / d-ball squat 10 pull up 10 strict hspu /…
