Warm-Up
2 sets
1:30 Cardio
15 Hand Release Push Up
15 Ring Row
10 Half Burpee
Gymnastics Skill
5x every 2:00
A. 6-10 T2B
B. 4-8 Chest to Bar
C. 2-6 Bar Muscle-Up
Metcon
EMOM 10
8-10 Burpee Box Jump Over 60/50cm
Accessory
4×15 DB Bench Press
EMOM 9
1.0:30 Hollow Rock
2.0:30 Side Plank (Right)
3.0:30 Side Plank (Left)
Wu: 3 set 12 alt box side step 24 hamstring curls w. band 24 tou touch 12 cal row Strenght: shoulder press & deadlift (medium weight) 2×12 2×10 2×8 Metcon: 3 rds 20 thruster 30/20 kg 15 pull up 10 lateral burpee 3-4 set 12 bb biceps curl 12 skull chrusher 12…
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…
Warm Up: 15/12 cal skierg 50 single under 10/10 single arm ring row :30 banded deadbug Skill / Strength: 10 min Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up Rx: Max unbroken ring or bar muscle up 3 sets: 3x 5-8 Ring or Bar mu 4×8 strict press @58-68%…
Wu: 3 rds 12 alt lateral box step 12 invertalt row 12 snow angel 1 min cardio Snatch: 6 rds 1 snatch + 1 hang snatch + 2 ohs (basic: power snatch and no ohs) Metcon: Every 4 min x 4-5 6 hang snatch 40/25 kg 8 alt lunges step ohs 10 hspu…
Warm-Up 3sets 1:00 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 DB Goblet Squat Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 80% 2x(1+1) Squat Clean+Split Jerk 83-88% EMOM8 1.-7. 1 Front Squat 78% 8.7 Front Squat 70% Metcon Every 4:00×16:00….(4Sets) 20…
Warm up: 15/12 cal assault bike 10 toes up rdl /barbell 5/5 windmill 16 starfish Strength: 4×10 RDL 40-50 kg 4×15-20 Good Morning w. band Metcon: 4 kör 75 du 3 legless rope climb 30 m hswlk/ 60 m bear walk 500 m run / 600 m row Accessory: 4×20 seated hamstring…
