Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
3×8 62%
Front Squat
3×3 72%
Cardio
Row Intervals
4 sets
500m
Rest 1:30
250m
Rest 0:45
125m Sprint
Rest 2:00
Accessory
Emom 6
0:30 Front Plank
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: 3 rds 15/12 cal cardio 20 glute bridge 10/10 single arm ring row 30 sec ohs empty bb / front squat Strength: High hang squat snatch + squat snatch + overhead squat 2x(1+1+1) 67-70 kg Front squat: 3×3 70 % Metcon: 21-18-15-12 front squat 7-6-5-4 bar mu / burpee pull up …
Warm up: 3 sets 15/12 cal row 20 plate hop 10/10 single arm dumbbell upright row 16 heels over db-kb Strength: Squat snatch: 2×2 @78% 2×1 @78% Snatch pull to hold + Flotating Snatch pull + Snatch pull 3x(1+1+2) @86-91% Metcon: Every: 2:00 x 12:00 (6sets) 15 wall ball 9/6kg 12 Hang…
Warm up: 15/12 cal cardio 10/10 suitcase deadlift 10 ring row :02 pause at top :30 hollow hold Strength: Back squat: 1×3 65% 1×3 73% 1×3 77% 1×3 81% 1×3 85% Front squat 1×5 61% 1×5 66% 1×5 71% 1×5 75% Metcon: Amrap 4′ 20/16 cal ski 4 rope climb rest…
Warm up: 3 sets 15/12 cal ski 10/10 single leg glute bridge 8 ring row 20 knee tuck up Skill: 6 sets of Amrap 1:15′ rest 1:15 200/180 m ski Max rep burpee ring mu / bar mu / pull up Strength: 5×6 Bambo bar strict press 75-80% Metcon: Amrap10′ 10/8 cal aab…
Warm up: 15/12 cal skierg :30 / :30 lateral monster walk 20 band pull apart 20 knee tuck (slow) Strength: 4 sets 10/10 Single arm ring row :30 rest 6-10 Strict Ring :30 Rest :30 – :45 Hollow hold 3 x :45 – 1:00 Dead hang ring or bar 3×10 Strict Press 55-65…
