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 over bar
Accessory:
Emom 9′
– 25 band triceps
– 10 – 12 barbell biceps
– 15 -15 kb side
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 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 EMOM 8 1.0:45 Cardio 2.15 Goblet Squat 3.0:45 Cardio 4.7/7 DB Hang Clean and Press Strength 1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75% 2x(2+1) Squat Clean+Split Jerk 77-80% EMOM 5 1 Front Squat 75% Metcon 5 Sets (Every 4:00 1 Sets) 36 Air Squat 6 Power Clean 70% 200m…
Warm up: 3 rds 15/12 cal cardio 50 single under 10/10 single arm ring row 30” plank shoulder tap Strength: Build to set of 5 heavy Push Press then 4×5 80-85% 4×8/8 landmine kneeling press/ half kneeling dumbell press heavy Metcon: Every 4 min x 5 = 20 min 3 hang clean +…
Warm up: 3 sets 50 jumping jack 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 15/12 cal cardio 2: 10 Double Kettlebell swing 24/16 3: 15 abs roll 4: 10 renegade row + push up 5: 12 back squat 60/40 kg 6: 25 ghd back extension 7: rest …
Warm up: 3 sets 15/12 cal cardio 10 goblet squat 5 inchworm 8/8 side plank knee touch Strength: Squat clean + Hang clean + Split jerk 2x(1+1+1) 70% Clean pull: 2×3 + 10 kg Clean deadlift: 3×4 + 10 kg Metcon: 50/40 Cal skierg / row 40 wall ball 9/6 kg 30 ghd…
