Warm-Up
2 sets
1:30 Cardio
6 inchworm
0:30 Handstand Hold
60 Simple Under
Strength
Bench Press
1×10 50%
1×8 60%
1×6 67%
3×6 73%
Metcon
For Time
50 DU
15 m Farmer Carry 2×32/2×24 kg
30 m Handstand Walk
50 DU
15 m Farmer Carry
22,5 m HSW
50 DU
15 m Farmer Carry
15 m HSW
50 DU
15 m Farmer Carry
7,5 m HSW
Warm up: 3 sets 15/12 cal skierg 10/10 single leg glute bridge 10 strict press w. Barbell 30” flutter kicks Strength: Bench Press Build to set of 5 @rpe 8 then 4×5 80-90% Dumbell incline bench press 4×10 rpe 8 Metcon: 10-20-30-40 wall ball box jump overs step down after each round…
Wu: 3 rds 20 banded pull 10/10/10 I/Y/T 25 m ↔️ kb front rack carry Strength Emom 10”: Odd: 20-25 banded triceps Even: 6-10 deadlift 50-60 % Metcon: 3 rds 36 hrpu 24 jumping lunges 12 pull up / ring row x1,5 6 reverse burpee SMR & STRECHING
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 0:00-10:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Warm Up Clean – 3-5 reps of each movement. 3. 1…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under Strength Overhead Squat 1×5 55% 3×5 64% 1×5 55% Squat Snatch 3×2 67% 3×2 70% 3×1 74% Metcon 3 sets 1000/800 m Row 25 Box Jump 60/50 cm 100 DU Rest 2:30
Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Hang Clean and Jerk 16 Glute Bridge 60 Singel Under Strength Emom 8 1+1 Power Clean + Power Jerk 74% Deadlift 1×5 50% 1×5 60% 1×5 70% Metcon EMOM 20 1.16/11 Cal Cardio (0:45) 2.15 T2B 3.9 Thruster 45/30kg + Max Rep Double…
