Warm-Up
2 sets
1:30 Cardio
10/10 Monster Walk
15 Air Squat
15 KB Russan Swing
Strength
Back Squat
1×6 62%
1×6 71%
2×6 76%
Front Squat
1×5 60%
1×5 65%
1×5 70%
Metcon
Amrap 8
200m Run
10 KB USA Swing 32/24kg
Accessory
Weighted Strict Pull-Up
1×6
1×5
2×3
Warm up: 3 x 15/12 cal skierg 10/10 side lunges 20 banded face pull 20 starfish Strength: Santch + Overhead squat: Emom 12’ 2+2 63% 1+ 2 68% 1+1 73,5 % rest Metcon: 4 rds 800 m run / 1100 m row 18 t2b 24/18 cal skierg Or 6 power snatch 60/40 kg …
Warm up: 3 rds 15/12 cal row 20 bodyweight lunge 10/10 one arm dumbbel upright row :30 hanging knee tuck hold Strength: Squat clean + hang clean + split jerk Build to heavy complex (1+1+2) 3x (1+1+2) 75% Emom 8’ 3 Back squat 75-80% Metcon: Rope climb 5-4-3-2-1 Thruster 20-16-12-8-4 Chest to bar/…
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 3 sets 1:00 Cardio 10/10 Singel Arm DB Clean 8/8 Singel Arm Ring Rowl Strength 8 Sets (Every sets 1:30) 0:40 Bike/Ski/Row 2 Touch & Go Power Clean 65-70% Metcon EMOM 28 1.0:45 Cal Bike/Assault 2.60 DU/80 Simple Under 3.0:45 Cal Ski/Row 4.8 KB Goblet Alt. Box Step-Up 24/16kg 60/50cm SMR
Warm-up EMOM 8 1. 0:45 Row 2. 6/6 Singel Arm DB Snatch 3. 0:45 Row 4. 0:30 Hollow Rock Strength 2 sets 1+1+1 Squat Snatch+Snatch Balance+Overhead Squat 40% 2 sets 1+1+1 Squat Snatch+Overhead Squat+Squat Snatch 70-75% Back Squat 1×4 75-80% 1×4 77,5-82,5% 1×4 80-85% Metcon 6 Rounds For Time: 10 Thruster 45/30kg 10 Box Jump…
Warm up: 3 sets 1 min row 8/8 scorpio 10 scapula pull up :45 plank twist Strength & Metcon: Emom 35′ 1 min: 8-12 Bench press 3/4 -1/1 Body weight 2 min: 6-8 / 6-8 windmill 3 min: 10-15 hspu 4 min: 10-15 pull up 5 min: 15-20 ghd sit up 6 min: 8-12 barbell bench row 7…
