Warm up:
3 rds
15/12 cal cardio
20 glute bridge
10/10 single arm ring row
30 sec ohs empty bb / front squat
Strength:
High hang squat snatch + squat snatch + overhead squat
2x(1+1+1) 67-70 kg
Front squat: 3×3 70 %
Metcon:
21-18-15-12 front squat
7-6-5-4 bar mu / burpee pull up
Acessory:
4x
10/10 alt poliquin curl
45 sec plank
20 knee tuck
30/30 sec side plank
Warm-Up 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch 15 Glute Bridge 30 Flutter Kick Strength 8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Snatch 60-65% Metcon EMOM 20 1.0:45 Cal Bike/Assault 2.12-15 T2B 3.0:45 Cal Row/Ski 4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg Accessory EMOM8 1.6/6…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
Warm up: 3 sets 15/12 cal cardio 10 arch rock 20 banded face pull 30/30 side plank Strength: 4 sets 9 deadlift 65% 9 straight leg box jump Emom 6’ 20 sec jumping lunges Metcon: 2000 m Row Baseline Test Then: 2 rds 45 hrpu 30 db kb clean 24/16 kg 15 strict…
Warm up: 3 sets 15/12 cal cardio 10 toes up dumbell rdl 10/10 single arm ring row 12 straight leg sit up Strength: 4 rds 6 deadlift 72% 6 straight leg box jump step Emom 6’ 0:20 jumping box step Metcon: 3 rds 1000 m row 20 hspu 500 m row 20…
Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge Strength Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85% Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
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
