Warm up:
3 rds
15/12 cal cardio
10/10 bodyweight bulgarian split squat
20 band pull apart
50 du / 100 su
Strength:
Squat clean+Split jerk+Squat clean+Front squat+Split jerk
2x(1+2+1+2+1) 73%
2x(1+1+1+1+1) 78%
Emom 8’
3 reps Back Squat 65-70%
Metcon:
3 rds
80 Du /160 su
40 wall ball 9/6 kg
20 cal ski/row
Accessory:
4 rds
5/5/5 Prone IYT
10/10 single arm tricep kickback
Warm up: 3 sets 15/12 cal cardio 10/10 suitcasr deadlift 20 band pull appart 20 heels over Db-Kb Strength: 3 sets 5 deadlift 76% 5/5 single leg box jump 50/40 cm Emom 8’ 0:40 jumping lunges Metcon: Buy in: 30 m hswlk 4 rds 3 bar mu / 3 burpee pull up…
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 55% 1×7 63% 1×5 71% 4×4 79% Metcon Amrap 6 2 Bar Muscle Up (+2) 8 KB Swing 24/16kg 4 Bar Muscle Up 8 KB Swing 6 Bar Muscle Up 8 KB Swing ….. …
Warm-Up 2 sets 1:30 Cardio 8/8 DB Strict Press 12 Ring Row 0:30 Handstand Hold Strength EMOM 6 2 Push Jerk 65% Strict Press 4×5 70% Metcon 2-2-2-3 Min Work/ 1:00 Rest 2 Rope Climb 15/12 Cardio Max Rep HSPU
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 3×8 62% Front Squat 3×3 72% Cardio Row Intervals 4 sets 500m Rest 1:30 250m Rest 0:45 125m Sprint Rest 2:00 Accessory Emom 6 0:30 Front Plank
Warm-Up 3sets 15 Cal Cardio 20 Jumping Lunge 10/10 DB Upright Row 0:30/0:30 Side Plank Strength 2x(1+1) Squat Snatch+Floating Snatch 83% 3×1 Snatch 85-90% Back Squat 1×5 72,5% 1×3 77,5% 1×2 82,5% 1×5 75% 1×3 80% 1×2 85% Metcon 6sets Amrap 3 15/12 Cal Row 5 Thruster 50/35 kg Rest 1:00…
Warm-Up EMOM8 1.0:45 Cardio 2.12 KB Goblet Lunge 3.0:45 Cardio 4.0:30 Hollow Rock Strength 2×1 Squat Snatch 80% 2×2 Snatch Deadlift (100% 1RM Snatch) Back Squat 3×3 67-72% Metcon 4 Sets of Amrap 3… 17 KB Box Step Over 2×16/12kg 60/50cm 17 KB Hang Snatch 2×16/12kg 17 T2B Rest…
