Warm up:
3 min cardio
Emom 6’
8 toes up dumbell rdl
16 heels over db kb
50 single under
Strength:
Every 4 min x3 =12 min
max rep deficit push up
30 rest
10 double kb hang snatch 24/16 kg
Metcon:
Level 1 Emom 40 (macho man barbell)
Level 2 Emom 28 (macho man kb)
1: 15 cal row
2: 15 Weight sit up
3: 14/11 cal aab bikeerg
4: 1 rd macho man ( 3 power clean + 3 front squat + 3 push jerk)
Accessory:
4 set:
1min plank
30 bicycle crunch
Warm-Up 3sets 15 Cal Cardio 10/10 DB Alt. Snatch 20 Alt. Lunge 15 Band Pull Apart Strength 3×1 Snatch 90-95% 2×3 Snatch Deadlift (110% 1RM Snatch) Back Squat 3×2 85-90% Metcon 5 Rounds For Time 300/250m Row 6-9-12-15-18 HSPU SMR
Warm up: 3 sets 15/12 cal cardio 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 50 du / 100su 2: 10 Kettlebell thruster 24/16 3: 15 ttb 4: 20 ring dip / ring push up 5: 12 lunges 60/40 kg 6: 25 ghd back extension 7: rest …
Warm up: 15/12 cal skierg :30 / :30 lateral monster walk 20 band pull apart 20 knee tuck (slow) Strength: 4 sets 10/10 Single arm ring row :30 rest 6-10 Strict Ring :30 Rest :30 – :45 Hollow hold 3 x :45 – 1:00 Dead hang ring or bar 3×10 Strict Press 55-65…
Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg rdl 10 ring row pause top hold 30 sec hollow hold Strength: Squat Celan+split jerk+squat clean+front squat+split jerk 2x (1+2+1+2+1) 65% 2x (1+1+1+1+1) 70% Back Squat : Emom 6: 3 reps 65-70% Metcon: 5 rds 15/12 cal row 1 rope climb 10…
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 rds 15/12 cal row 20 bodywight lunge 10/10 single arm dumbell upright row 0:20 hanging L-sit hold Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat 2x(1+1+1+1) 70% Front squat 3×3 72,5 % Metcon: 27-21-15-9 Toes to bar 12-9-6-3 Deadlift 145/100 kg…
