Warm up:
3 rds
15/12 cal row
20 bodyweight lunges
10/10 single upright row
20 russian twist
Strength:
High hang snatch + Snatch + Ohs
2x (1+1+2) 67-70 %
2x (1+1+1) 72-75 %
Front squat
5×3 67%
Metcon:
40-30-20 Burpee
12-10-8 Ring mu/ bar mu/ pull up / jump pull up / band pull up
Accessory:
Emom 12’
10/10 dumbell biceps
30 hanging L-sit hold
20 knee tuck up
20 sprinter sit up
Warm up: 3 rds 15/12 cal cardio 15 ghd back extension 5 inchworm :30/:30 side plank Strength: 5 sets 2 deadlift 83% 5/5 one leg box jump Every 2 min x 4 :40 box jump step up Metcon: Every 3 min x 5 12 cal cardio 12 alt db snatch 20-30/15-22,5 12…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10 Half Burpee 30 Flutter Kick Strength Push Jerk 1×5 67% 1×5 71% 1×4 78% 2×4 84% Strict Press 10:00 to 3RM Max + 2×3 90% 3RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 10 Lateral Burpee Box Jump Over 60/50cm 20 V-Up…
Warm up: 3 min cardio 2 sets 10 cat camel 10/10 one leg hip thrust 10 plank to push up 10 russian babymakers 12 Days of Christmas 1 Wall walk / bar mu 2 Dumbbell thrusters 22,5/15 kg 3 Pull ups 4 Alt Dumbbell hang snatch 5 push ups 6 dumbbell step ups…
Warm-Up 3 Sets 15 Cal Cardio 15 Bar Passes 15 Blackburn Skil 3 Sets 0:20 Ring Support Hold 0:20 Ring Dip Bottom Hold 10 Ring Kip Swing Rest 1:00 Between Sets 10:00 Practice Ring/Bar Muscle-Up Metcon 3 rds For Time: 30 Dumbell Snatch 22,5/15kg 20 Lateral Burpee Over Dumbbell Accessory 3:00 Knee…
Warm up: 3 sets 15/12 cal row 8/8 side lunge 8 split stance strict press (empty bb) 16 candlestick toe touch Strength: Squat clean + split jerk + squat clean + split jerk 3 x (1+1+1+1) 80% Squat clean + split jerk 2 x (1+1) 85% Deadlift: Emom10 2 reps 65% Metcon:…
Warm up: 3 rds 15/12 cal 10/10 cossack squat 10 ring row :02 at pause top pos. 16 starfish Strength: Back squat 1×8 @62% 1×8 @67% 1×6 @75% 1×6 @81% Front squat 1×5 @60% 1×5 @70% 1×5 @75% 1×5 @80% Metcon: Amrap 5’ 24 alt pistol 20/15 cal aab 6 wall walk…
