Warm-Up
2 sets
1:30 Cardio
10/10 DB Clean
15 Glute Bridge
15 DB Goblet Squat
15 Band Pull Apart
Strength
Back Squat
2×5 62%
3×5 67%
Metcon
Amrap 16
20 Box Jump Over 60/50cm
20 T2B
10/10 Single Arm KB Clean 24/16kg
Accessory
5×8/8 Alt. DB Bicep Curl
Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch 15 Glute Bridge 15 DB Goblet Squat Strength Back Squat 3×3 72% Front Squat 3×5 67% Metcon For Time 40-30-20-10 Alt. DB Snach 22,5/15kg Wall Ball 9/6kg Time Cap: 14:00 Accessory 4×10-15 Band Chest to Bar
Warm up: 3 sets 15/12 cal row 10/10 bodyweight bulgarian split squat 20 band pull apart 50 single under Strength: Front Squat 1×8 @70% 1×8 @67% 1×6 @76% 1×6 @81% Back Squat 1×5 @70% 1×5 @75% 2×5 @80% Metcon: Amrap 6′ 100 du 600/500m row rest 3:00 Amrap 6′ 20…
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 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 sets 15/12 cal ski 20 banded glute bridge 10/10 half kneeling single arm strict press 0:30 hollow hold Skill / Strength: 8 sets 2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom 5 sets 1 RM 50% SHSPU 3×10 Dumbbell bench press Metcon: 4…
Warm Up: 2 – 3 rds 4×10/10 Bodyweight lunge to box step up 20-30 banded deadbug 20-30 pallof press L/R Strength: Emom 16′ – 12-16 Alt dumbell bench press – 12 dumbell bench row – 8-10 dumbell strict press – 8-12 chin up Metcon: 21 – 15 – 9 Front Squat 50/35 Burpee…
