Warm-Up
2 sets
1:30 Cardio
15 Glute Bridge
10/10 DB Snatch
30 Flutter Kick
60 Simple Under
Strength
Back Squat
1×4 71%
3×4 76%
Metcon
For Time
25 Power Snatch 35/25kg
150 DU
50 T2B
25 Power Snatch
50 T2B
150 DU
25 Power Snatch
Time Cap: 18:00
Accessory
Barbell Bicep Curl
4×12
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 3sets 1:00 Ski/Row/Bike 20 Plate Hops 6 Inchworm 6/6 Singel DB Bench Press (on the ground) Strength 5×1 Bench Press 90-95% Metcon For Time 3 Sets 20/16 Cal Bike/Assault 15 Burpee Box Jump Over 60/50 cm No Rest 3 Sets 15/12 Cal Bike/Assault 7 Burpee Box Jump Over 70/60 cm…
Warm-up 5:00 Bike/Row/Ski/Run (Easy) Skill A 3 Sets 0:30 Ring Support Hold 0:30 Ring Dip Bottom Hold Rest 1:00 Between Set B Strict Hanging Knee to Elbow 3×10 Rest 1:00 Between Sets C Kipping Knee to Elbow 3×10 Rest 1:00 Between Sets D 3 Sets of 1:30 Work……..
Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge Strength Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85% Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm up: 3 sets 15/12 cal row 10/10 lateral step up 20 Band pull apart :30 banded deadbug Strength: Back squat: 5×1-3 @80% Front squat: 3×10 @50% Metcon: Amrap 4′ 600 / 500 m row 25 burpee box jump over 20 power clean 60 / 40 kg 15 overhead squat 60 / 40 kg…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10/10 DB Clean & Jerk 80 Simpla Under Strength Push Jerk 1×5 67% 1×5 70% 1×5 73% 2×5 76% Strict Press 10:00 to 4RM Max + 2×4 90% 4RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 3 Power Clean 70% 75 DU Max…
