Warm up:
3 rds
15/12 cal cardio
5 inchworm
10 wall squat
6/6 one arm ring row
Strength:
5×6 push press RPE 7
Metcon:
Emom 30’
– 15/12 cal aab/bikeerg
– 6-12 chin up
– 25 ghd back extension
– 6-10 strict hspu / 9-15 hspu
– 10 front squat 60/40 kg
– 10-15 double dumbell bench row
Streching
Wu: 3 set 12 alt box side step 24 hamstring curls w. band 24 tou touch 12 cal row Strenght: shoulder press & deadlift (medium weight) 2×12 2×10 2×8 Metcon: 3 rds 20 thruster 30/20 kg 15 pull up 10 lateral burpee 3-4 set 12 bb biceps curl 12 skull chrusher 12…
Warm up: 3 sets 15/12 cal cardio 15 banded front squat 8 split stance strict press 30/30 s side plank Strength: Squat clean + Hang clean + Split jerk 3x(1+1+2) 70-75 % Emom 6’ 3 back squat 70-75% Metcon: 4 rds 3 rope climb 5 clean & jerk 85/60 kg lvl2: 60/40 lvl3:…
Warm-up 3 Sets 1:30 Cardio 10/10 Suitcase DB Deadlift 12 Jumping Air Squat Strength EMOM 5 1 Power Snatch 60% EMOM 5 1 Power Clean 60% Every 0:30 (20 Sets) 10:00 1 Deadlift 65% Metcon EMOM 20 1. 16/13 Cal Cardio (0:45) 2. 1 Legless Rope Climb / 2-4 Rope Climb / 5-10 Strict Chin-Up 3….
Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 3×8 60% Front Squat 3×3 70% Cardio Row Intervals 4 sets 500 m Rest 1:00 300 m Rest 0:30 200 m Rest 1:00 Accessory EMOM 6 0:30-0:40 Front Plank on Hand
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 0:30 Handstand Hold Strength Overhead Squat 1×5 68% 1×4 73% 1×3 79% Squat Snatch EMOM 9 1×3 67% 1×2 70% 1×1 74% 2×4 Snatch Pull 97% Metcon Amrap 18 1600m Run 45 HSPU Max Cal Cardio
Warm up: 3 rds 10 scorpio 30 jumping jack 10 scapula push up Strength: Emom2 x 5 -10 Bench press -10 Bench row Metcon: 6 rds 60 du / 90 su 4-6 burpee bar mu / c2b / pull up / jumping pull up 10 lunges 60/40 kg Accessory: 3-4 rds 25…
