Warm-Up
2 sets
1:30 Cardio
10/10 DB Strict Press
15 Band Pull Apart
0:30 Handstand Hold
Strength
Push Jerk
1×5 67%
1×4 73%
1×3 79%
1×3 85%
1×2 91%
Strict Press
4×3 90% 3RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
8/6 Bar Muscle-Up
15/12 Cal Cardio
Max Rep Wall Walk
Warm Up: 15/12 cal cardio 10 toes up RDL empty bb 5/5 wimdmills 20 heels over db-kb Strength: 4 sets 8 deadlift 68% 8 straight leg box jump Emom 6′ 0:20 skater jump Metcon: 3 rds 1000 m row 30 m hswlk / bear wlk 300 m row 15 squat 60/40 kg…
Warm-up 3 sets 5 inchworm 20 Jumpig jack 15 Glute Bridge Metcon 6-8 sets 400 m Row,Ski / 800 m Bike / 0,5 mérföld Assault Bike 20 WB 9/6 25 m Burpee Broad Jump 50 m WB Walking Lunge 9/6 100 m Inga Run (4x25m) 20 Sit up SMR
Warm-Up 2 sets 1:30 Cardio 6 inchworm 10 scapular pull up 30 Flutter akivel Strength Bench Press 3×10 50% Skill 10:00 Bar Muscle-Up Practice Metcon EMOM 10 10 Burpee Box Jump Over 60/50 cm Accessory For Time 60 Starfish
Warm up: 3 min cardio /run, row, ski, bike/ 3x 10 jumping air squat 20 heels over db-kb 10/10 single arm upright row Strength: Squat clean & Jerk: 3x/1+1/ 80% Deadlift: 3×5 50-60-70 % Metcon: Emom 28’ -15/11 cal bike -8-12 SHSPU, x 1,5 push up -1 round macho man /3pcl+3fsq+3jerk/ rx: 70/50…
Warm-Up 2 sets 1:30 Cardio 10 Alt. DB Clean and Jerk 10 Glute Bridge 10 Alt. Glute Bridge 10 Bird Dog Strength Every 2:00 x 10:00… (5 Sets) 3 Power Clean 65-70% Every 2:30 x 12:30… (5 Sets) Deadlift 1×15 45% 1×10 55% 1×8 64% 1×6 68% 1×6 72% Metcon…
Warm up: 3 x 15/12 cal skierg 10/10 side lunges 20 banded face pull 20 starfish Strength: Santch + Overhead squat: Emom 12’ 2+2 63% 1+ 2 68% 1+1 73,5 % rest Metcon: 4 rds 800 m run / 1100 m row 18 t2b 24/18 cal skierg Or 6 power snatch 60/40 kg …
