Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Clean and Jerk
16 Glute Bridge
0:40 Handstand Hold
Strength
Power Clean + Split Jerk
2 sets
3+1 75%
2+1 80%
1+1 85%
Metcon
EMOM 28
1.7 Shuttle Run (7,5-7,5m)
2.8 T2B + 5 DB Thruster (2×16/12kg)
3.14/11 Cal Cardio (0:45)
4.6-10 Strict Deficit HSPU
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 15 Glute Bridge 30 Flutter Kick Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Snatch 60-65% Metcon EMOM 20 1.0:45 Cal Bike/Assault 2.12-15 T2B 3.0:45 Cal Row/Ski 4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg Accessory EMOM8 1.6/6…
Warm-up EMOM8 1.0:45 ski/row 2.15 Banded Pull Apart 3.0:45 ski/row 4.16 Starfish Strength Strict Press 5×6 80-85% Every 2:00 Cardio 5 rds For Time (18 min Time cap) 50-40-30-20-10 Cal Row 15 Box Jump Over 60/50 cm 12 Shuttle Run(7,5/7,5) Accessory 3rds 6/6 Gorilla Row 0:30 Max rep Barbell Curl 0:30 Max…
Week 8. Warm up: 15/12 cal skierg 50 single under 10 band pull apart 10/10 side plank rotation Strength: Banded kettlebell strict press 4×8 3×10/10 Top down Gorilla row 2x max reps diamond push up Metcon: 45 t2b 9 d-ball / sand bag clean 30 chest to bar 6 d-ball / sand bag…
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…
Warm-Up 3 sets 15 Cal Cardio 10/10 Single Arm Dumbbell Strict Press 5/5 Windmills 15 V-Up Strength Dumbbell Strict Press 4×12 Rest 1:00 Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 7 10 Power Snatch 35/25 kg 3 Bar Muscle-Up/Burpee Pull-Up Accessory EMOM 9 1.0:30 Hollow Hold 2.20 Candlestick Toe…
Warm-Up 3sets 15 Cal Cardio 10/10 Single Arm Strict Press 15 Banded Face Pull 10 Dumbell RomanDL Strength 3×3 Bench Press 70% Rest 1:00 Metcon EMOM 20 1.15/12 Cal Row (0:45) 2.50 Double Under/100 Simple Under (0:45) Accessory 3×12/12 Dumbbell Row Rest 1:00 100 reps Barbell Curl
